End of this cycle! Next week we will have just workouts so you can choose what you’d like to do for Part A.
Day 1
1 Rep Max Bench Press
3 rounds for time of:
Run, 400 m
25 Box Jumps, 24/20 in
Day 2
4 rounds for quality of:
16 Dumbbell Russian Step-ups
8 Strict Pull-ups
16 GHD Back Extensions
Plank Hold, 1:20 OR Weighted Plank for 1 minute
As many reps as possible in 15 mins of:
3 Overhead Squats, 85/55 lbs
3 Row Calories
6 Overhead Squats, 85/55 lbs
6 Row Calories
9 Overhead Squats, 85/55 lbs
9 Row Calories ...
Continue adding 3 reps each round to each movement until time expires.
Day 3
1 Rep Max Hang Snatch
10 rounds, each round for time, of:
Every 2 mins
7 Thrusters, 95/65 lbs
7 Strict Pull-ups
7 Burpees
Day 4
Double Under Practice
Pistol Practice
4 rounds for time of:
20 Deadlifts, 135/95 lbs
Plank Hold, 40 secs
60 Double Unders