Cycle Week 14/20.10.19

Day 1

Power & Strength

Squat Snatch
4×4 @ 80% of 1RM

Overhead Squat
16′ E2MOM
3 Rep @ 75% of 1RM

Strength Endurance

10′ EMOM
Kipping HSPU
35% of Max Rep

Work Capacity

4 Rounds For Time
20 Air Squats
20 Kb Swings 24/16

3′ Rest

3 Rounds For Time
20 Kb Swings 24/16
10 Box Jump

______________________________________________________________________________________

Day 2

Strength

Back Squat
16′ E2MOM
3 Rep @ 75% of 1RM

Deadlift
16′ E2MOM
3 Rep @ 75% of 1RM

Work Capacity

4 Rounds For Time
10 C2B
15 Power Snatch 35/25
40 DU

______________________________________________________________________________________

Day 3

Power & Strength Endurance

Clean
4×4 @ 80% of 1RM

10′ EMOM
Kipping C2B
35% of Max Rep

Aerobic Power

4 x Tabata AAB
4’Rest Each Tabata

Work Capacity

11′ AMRAP
6 Deadlifts 100/70
8 Lateral Burbees
5 Bar MU

______________________________________________________________________________________

Day 4

Aerobic Capacity
30′ bike @ 70-80% of FcMax

______________________________________________________________________________________

Day 5

Strength

Front Squat
16′ E2MOM
3 Rep @ 75% of 1RM

Push Press
16′ E2MOM
3 Rep @ 75% of 1RM

Work Capacity

Buy in 500mt Row

8 Rounds For Time
10 Wall Ball 9/6
8 A. DB Snatch 22,5/15
6 C2B

Buy out 500mt Row

______________________________________________________________________________________

Day 6

20.2