Cycle Week 7/12.10.19
Day 1
Power & Strength
Squat Snatch
4×5 @ 75% of 1RM
Overhead Squat
10′ EMOM
3 Rep @ 70% of 1RM
Strength Endurance
10′ EMOM
Kipping HSPU
30% of Max Rep
Work Capacity
10′ AMRAP
5 power Clean 80/60
10 T2B
20 DU
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Day 2
Strength
Back Squat
10′ EMOM
3 Rep @ 70% of 1RM
Deadlift
10′ EMOM
3 Rep @ 70% of 1RM
Work Capacity
4 Rounds For Time
12 Deadlifts 80/60
10 C2B
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Day 3
Power & Strength Endurance
Clean
4×5 @ 75% of 1RM
10′ EMOM
Kipping C2B
30% of Max Rep
Aerobic Power
4 x Tabata Row
4’Rest Each Tabata
Work Capacity
10′ AMRAP
8 DB Thrusters 22,5/15
10 Box Jumps
200 mt Row
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Day 4
Aerobic Capacity
Run @ 70-80% of FcMax
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Day 5
Strength
Front Squat
10′ EMOM
3 Rep @ 70% of 1RM
Push Press
10′ EMOM
3 Rep @ 70% of 1RM
Work Capacity
4 Rounds For Time (20’Cap)
25 Cal Row
20 Wall Balls 9/6
15 Kb Swings 32/24
20 S. Arm Overhead Kb Lunges 32/24
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Day 6
20.1
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