Cycle week 25-30.11.19

Day 1

Power

Snatch Complex
PS+HSS+OS
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
1+1+1 @ 85% of 1RM
(1+1+1)x3 heavy

Strength Endurance

10’Accumulation
4 Strict HSPU + 8 Kipping HSPU + 4 Strict HSPU Umbroken

Work Capacity

4 Rounds for time
20 Wall Ball 9/6
10 Hang Power Snatch 40/30

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Day 2

Strength

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

Strength Endurance

For Time
50 GHD Sit ups
50 T2B

Endurance

9 Km Run @ 80% of Fcmax

Work Capacity (optional)

11’AMRAP
3 Hang Power Clean 50/35
5 Thrusters
7 STOH
10 Push Ups
10 Strict Pull Ups

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Day 3

Power

Clean Complex
PC+HSC+PJ
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
1+1+1 @ 85% of 1RM
(1+1+1)x3 heavy

Strength

Push Press
8×3 @ 85% of 1RM

Work Capacity

Every 2’for 14′
8 Deadlift 120/55
6 Burbees OTB
4 Pistols (per leg)

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Day 4

Rest

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Day 5

Strength

Deadlift
8×3 @ 85% of 1RM

Strength Endurance

10’Accumulation
2 Bar MU + 4 C2B + 6 Pull ups Umbroken

Work Capacity

16′ AMRAP
50 cal Row
50 T2B
40 A. KB Snatch 24/16
30 Pull Ups

Endurance

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

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Day 6

Strength

Front Squat
8×3 @ 85% of 1RM

Strength Endurance

Tabata Sit Ups

Work Capacity

Kelly
5 Rounds for time
400 mt Run
30 Box Jumps
30 Wall Ball 9/6