Cycle week 13-18.01.20

Day 1

Power Endurance

3 Set of:
30″ Max rep Clean @ 70% of 1RM
rest 1:30″

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

Lactic Power

4 Set of:
30″ Skierg
4’rest

Work Capacity

5 Rounds For Time
10 KB Front Rack Step Up 32/24
8 Burbee Box Jumps

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Day 2

Submaximal Strength Endurance

3′ AMRAP of:
Back Squat @ 70% of 1RM

Work Capacity

20′ AMRAP
6 Clean 80/60
8 Push Ups
10 Air Squat
6 STOH
8 Push Ups
10 Air Squat

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Day 3

Power Endurance

3 Set of:
30″ Max rep Push Jerk @ 70% of 1RM
rest 1:30″

Lactic Power

4 Set of:
30″ Air Bike
4’rest

Work Capacity

2 Rounds For Time
100 DU
50 Wall Ball 9/6
100 DU
25 GHD Sit ups

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Day 4

Rest Day

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Day 5

Power Endurance

3 Set of:
30″ Max rep Power Snatch @ 70% of 1RM
rest 1:30″

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

Lactic Power

4 Set of:
30″ Row
4’rest

Work Capacity

12′ AMRAP
16 KB Swings 24/16
12 T2B
8 Thrusters 40/30

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Day 6

Submaximal Strength Endurance

3′ AMRAP of:
Push Press @ 70% of 1RM

Work Capacity

For Time
1 Round
24 Deadlift 80/60
24 C2B
2 Rounds
12 Deadlift 100/80
12 HSPU
3 Rounds
6 Deadlift 120/100
6 C2B
6 HSPU