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New cycle starts. This will be 4 weeks with progressive loading in strengths and 1 deload week. Back squat % based work and push press&push jerk complexes. Some olympic lifting complexes on fridays.

Monday

Back squat
10 x 65%
8 x 70%
6 x 75%
4 x 80%
2 x 85%

These % are from your last weeks 1RM not your all time best back squat.

Metcon:
“Barbell Baby”
20 thrusters 45/30
30 front squats
20 push press
30 back squats

Time cap: 12 min

Tuesday

Focus on either pull up or HSPU for next 2 weeks. After two weeks you can switch or still focus on preferably weaker movement for you.

EMOM 8:
1: 15 KBS 24/16
2: :30s max reps pull ups (strict)

Or

EMOM 8:
1: 30-50 DU
2: :30s max reps HSPU (strict)

Strict is recommendation. BUT if you feel you have enough strict power, you can focus on stamina work with kipping movements also.

Metcon:
On the minute / 3 rounds
0-1: 15-20 abmat sit ups
1-2: 20 steps walking lunges (add load if needed)
2-3: 10-15 T2B
3-6: 400m run

Wednesday

Push press + push jerk complex:
5 x 3+2 (climbing sets for moderately heavy weight)

Metcon:
Not for time
15-12-9-6-3
Strict press 40/30
Hang power clean 50/35

Target for unbroken sets, adjust weight as needed.

Thursday

WOD (S):
1000m run
10 rounds of:
2 strict pull up
4 push up
6 wall ball
8 KBS 24/16
1000m run

Friday

Every 90s for 9 mins:
1 squat clean
1 hang squat clean
1 front squat

Starting weight could be somewhere around 60% of your 1RM clean. Increase weight within sets so you reach around 80% of 1RM clean in last set.

Metcon:
AMRAP 3
14 T2B
14 hang squat clean 50/35
14 burpee over bar
Rest 3:00
AMRAP 3
7 T2B
7 hang squat clean 60/40
7 burpee over bar

Saturday

Team WOD 11:00.

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