Cycle week 27-1.02.20
Day 1
Power Endurance
3 Set of:
60″ Max rep Clean @ 80% of 1RM
rest 3′
2 Ladder
Ring Muscle up
2-4-6…ecc
30″ rest each rung
2′ rest between ladder
Lactic Power
5 Set of:
30″ Skierg
3:30″ rest
Work Capacity
For Time
80 Burpees OTB
Every Minute complete 5 Thrusters 40/30
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Day 2
Submaximal Strength Endurance
4′ AMRAP of:
Back Squat @ 80% of 1RM
Work Capacity
5 Rounds For Time
12 DB C&J 22,5/15 (6 each arm)
10 C2B
8 Alternating Pistol
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Day 3
Power Endurance
3 Set of:
60″ Max rep Push Jerk @ 80% of 1RM
rest 3′
Lactic Power
5 Set of:
30″ Air Bike
3:30″rest
Work Capacity
14′ AMRAP
16 Kb Swings 24/16
12 T2B
8 Push Press 50/35
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Day 4
Rest Day
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Day 5
Power Endurance
3 Set of:
60″ Max rep Power Snatch @ 80% of 1RM
rest 3′
2 Ladder
HSPU
2-4-6…ecc
30″ rest each rung
2′ rest between ladder
Lactic Power
5 Set of:
30″ Row
3.30″rest
Work Capacity
10′ AMRAP
10 Box Jumps
10 Pull Ups
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Day 6
Submaximal Strength Endurance
4′ AMRAP of:
Push Press @ 80% of 1RM
Work Capacity
For Time
100 DU
50 Russian KB Swings 32/24
100 DU
40 Wall Ball 9/6
100 DU
30 Russian KB Swings 32/24
100 DU
