Cycle Week 28/02.11.19
Day 1
Power & Strength
Squat Snatch
4×2 @ 90% of 1RM
Strength Endurance
10′ EMOM
Kipping HSPU
45% of Max Rep
Work Capacity
For Time
2000 mt Row
50 Wall Ball 9/6
50 Push Ups
50 Kb Swings 24/16
Time Cap 20″
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Day 2
Strength
Back Squat
Find 2RM
Work Capacity
9′ AMRAP
9 Thrusters 40/30
35 DU
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Day 3
Power & Strength Endurance
Clean
4×2 @ 90% of 1RM
10′ EMOM
Kipping C2B
42% of Max Rep
Work Capacity
For Time
40 T2B
2 Rope Climbs
40 A. Pistols
4 Rope Climbs
40 Pull Ups
6 Rope Clims
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Day 4
Rest
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Day 5
Strength
Deadlift
Find 2RM
Work Capacity
For Time
400 mt Run
15 Power Clean 60/40
15 HSPU
Rest 2″
400 mt Run
12 Power Clean 60/40
12 HSPU
Rest 2″
400 mt Run
9 Power Clean 60/40
9 HSPU
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Day 6
20.4
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