Cycle Week 11-16.11.19

Day 1

Power

Snatch Complex
PS+HSS+OS
1+1+1 @ 65% of 1RM
1+1+1 @ 70% of 1RM
1+1+1 @ 75% of 1RM
(1+1+1)x3 @ 80% of 1RM

Strength Endurance

10’Accumulation
4 Strict HSPU + 8 Kipping HSPU Umbroken

Work Capacity

12′ AMRAP
25 DU
20 A. DB Snatch 22,5/15
15 Cal Row
10 Goblet Squat 32/24

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Day 2

Strength

Back Squat
5×5@ 75% of 1RM
rest 2′ b/s

Strength Endurance

5 rounds
10 GHD Sit ups
Max T2B
rest 2′ b/s

Endurance

7 Km Run @ 80% of Fcmax

Work Capacity (optional)

4 Rounds For Time
8 Squat Clean 60/40
6 Box Jumps 70/60cm

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Day 3

Power

Clean Complex
PC+HSC+PJ
1+1+1 @ 65% of 1RM
1+1+1 @ 70% of 1RM
1+1+1 @ 75% of 1RM
(1+1+1)x3 @ 80% of 1RM

Strength

Push Press
5×5@ 75% of 1RM

Work Capacity

6 Rounds For Time
8 DB Thrusters 22,5/15
10 Cal Bike
8 Burpees

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Day 4

Rest

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Day 5

Strength

Deadlift
5×5@ 75% of 1RM

Strength Endurance

10’Accumulation
2 Bar MU + 3 C2B + 4 Pull ups Umbroken

Work Capacity

For Time
3 Rounds
10 Pull Ups
10 C&J 40/30

then…

3 Rounds
10 Ring Dips
10 C&J 40/30

Endurance

4 rounds of
4′ Run @ 80-85% of Fcmax
rest 1′:30″

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Day 6

Strength

Front Squat
5×5@ 75% of 1RM

Strength Endurance

5 Rounds
20 MB Sit Ups
20″ Hollow hold

Work Capacity

Nancy
5 Rounds For Time
500 mt Run
15 Overhead Squat 43/28