Cycle Week 21/26.10.19
Day 1
Power & Strength
Squat Snatch
4×3 @ 85% of 1RM
Overhead Squat
18′ E3MOM
2 Rep @ 80% of 1RM
Strength Endurance
10′ EMOM
Kipping HSPU
40% of Max Rep
Work Capacity
For Time
1500 mt Row
65 Thrusters 20/15
45 T2B
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Day 2
Strength
Back Squat
18′ E3MOM
2 Rep @ 80% of 1RM
Deadlift
18′ E3MOM
2 Rep @ 80% of 1RM
Work Capacity
8′ AMRAP
4 Deadlift 102/70
10 Kb Swings 24/16
5 Box Jumps
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Day 3
Power & Strength Endurance
Clean
4×3 @ 85% of 1RM
10′ EMOM
Kipping C2B
40% of Max Rep
Aerobic Power
4 x Tabata Run
4’Rest Each Tabata
Work Capacity
For Time
50 Pull Ups
100 Air Squat
25 Pull Ups
50 Air Squat
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Day 4
Aerobic Capacity
30′ run @ 70-80% of FcMax
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Day 5
Strength
Front Squat
18′ E3MOM
2 Rep @ 80% of 1RM
Push Press
18′ E3MOM
2 Rep @ 80% of 1RM
Work Capacity
8′ EMOM
10 Overhead Squat 40/30
24 DU
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Day 6
20.3
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