Cycle Week 20-25.01.20

Day 1

Submaximal Strength Endurance

3′ AMRAP of:
Front Squat @ 70% of 1RM

Lactic Power

4 Set of:
30″ Row
4’rest

Work Capacity

15′ AMRAP
55 DU
15 Pull Ups
5 H. Power Clean 70/50

_____________________________________________________________________________________________________________________________

Day 2

Power Endurance

3 Set of:
60″ Max rep Clean & Jerk @ 70% of 1RM
rest 3′

2 Ladder
Bar Muscle up
2-4-6…ecc
30″ rest each rung
3′ rest between ladder

Work Capacity

3 Rounds For Time
21 R. Kb Swings 32/24
18 Wall Balls 9/6
15 T2B
12 Burpees

_____________________________________________________________________________________________________________________________

Day 3

Submaximal Strength Endurance

3′ AMRAP of:
Deadlift @ 70% of 1RM

Lactic Power

4 Set of:
30″ AAB
4’rest

Work Capacity

18′ EMOM
M1: 4 Ring MU
M2: 30″ HS Hold
M3: 30 DU

_____________________________________________________________________________________________________________________________

Day 4

Rest Day

_____________________________________________________________________________________________________________________________

Day 5

Power Endurance

3 Set of:
60″ Max rep Squat Snatch @ 70% of 1RM
rest 3′

2 Ladder
Deficit HSPU
2-4-6…ecc
30″ rest each rung
3′ rest between ladder

Work Capacity

For Time
10 Rounds
4 Power Snatch 40/30
4 Box Jumps
straight into…
10 Rounds
5 Thrusters 40/25
5 Box Jumps

_____________________________________________________________________________________________________________________________

Day 6

Lactic Power

4 Set of:
30″ Run
4’rest

Work Capacity

21-15-9
Deadlift 100/80
Burpee OTB
HSPU