Cycle week 16-21.12.19

Day 1

Power

PS+SS+HPS+HSS
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM
1+1+1+1 @ 85% of 1RM

Strength Endurance

E2MOM For 20′
10 Strict HSPU (no ABmat)

Work Capacity

20′ AMRAP
50 Cal Row
40 S. DB C&J 22,5/15
30 Cal AAB
20 Front Rack Step Ups Over
10 Ring MU

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Day 2

Strength

Back Squat
8×3 @ 85% of 1RM
rest 2′ b/s

Strength Endurance

3 set
12 Barbell Prone Row
30″ Adduction Bias Side Plank
rest 1:30″ b/s

Endurance

18′ Run @ 90% MHR

Work Capacity (optional)

6 Rounds For Time
10 Hang Power Clean 70/50
12 Wall Ball 9/6

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Day 3

Power

Pc+SC+HPC+HSC
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM
1+1+1+1 @ 85% of 1RM

Strength

Push Press
8×3 @ 85% of 1RM

Work Capacity

8’AMRAP
20 Russian KB Swings 32/24
20 HSPU
rest 2′
8′ AMRAP
20 Russin KB Swings 32/24
20 T2B

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Day 4

Rest

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Day 5

Strength

Deadlift
8×3 @ 85% of 1RM

Strength Endurance

E2MOM For 20′
10 Bar MU

Work Capacity

5 Rounds For Time
5 Power Snatch 50/35
10 Box Jumps
20 DU

Intervall

15′ EMOM
M1: 12/10 cal Row
M2: 6 Burpees OT Rower
M3: 10 HS Walk

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Day 6

Strength

Front Squat
8×3 @ 85% of 1RM

Strength Endurance

3 Set
12 Bench press
30″ Barbell Good Morning Hold
rest 1:30″ b/s

Work Capacity

10′ AMRAP
10 Thrusters 40/30
10 Pull Ups
10 V-Ups