Cycle week 3-8.02.20

Day 1

Submaximal Strength Endurance

4′ AMRAP of:
Front Squat @ 80% of 1RM

Lactic Power

5 Set of:
30″ Row
3:30″rest

Work Capacity

16′ AMRAP
25 DU
20 Cal Row
15 Deadlifts 80/60
10 T2B

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Day 2

Power Endurance

3 Set of:
90″ Max rep Clean & Jerk @ 80% of 1RM
rest 3′

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

Work Capacity

4 Rounds For Time
4 Burpee Box Jumps
8 C2B
16 Wall Balls 9/6

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Day 3

Submaximal Strength Endurance

4′ AMRAP of:
Deadlift @ 80% of 1RM

Lactic Power

5 Set of:
30″ AAB
3:30″ rest

Work Capacity

For Time
3 Legless Rope Climbs
10 Squat Cleans 80/60
2 Legless Rope Climbs
8 Squat Cleans 80/60
1 Legless Rope Climbs
6 Squat Cleans 80/60

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Day 4

Rest Day

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Day 5

Power Endurance

3 Set of:
90″ Max rep Squat Snatch @ 80% of 1RM
rest 3′

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

Work Capacity

4 Rounds For Time
20 DB Thrusters 22,5/15
20 Pull Ups
20 Kb Swings 24/16
Rest 1:30″

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Day 6

Lactic Power

5 Set of:
30″ Run
3:30″ rest

Work Capacity

With a Partner
1000 mt. Row
50 Push Ups
40 T2B
800 mt. Row
40 Push Ups
30 T2B
600 mt. Row
30 Push Ups
20 T2B