Cycle Week 04-09.11.19

Day 1

Power

Snatch Complex
PS+HSS+OS
1+1+1 @ 60% of 1RM
1+1+1 @ 65% of 1RM
1+1+1 @ 70% of 1RM
(1+1+1)x3 @ 75% of 1RM

Strength Endurance

8’Accumulation
4 Strict HSPU + 8 Kipping HSPU Umbroken

Work Capacity

For Time
12-9-6
STOH 70/50
Burpee Box Jump Over

straight into

100 DU
50 Kb Swings 24/16
30 T2B
100 DU

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Day 2

Strength

Back Squat
4×6 @ 70% of 1RM
rest 2′ b/s

Strength Endurance

3 rounds
15 GHD Sit ups
Max L T2B
rest 2′ b/s

Endurance

6 Km Run @ 80% of Fcmax

Work Capacity (optional)

9′ AMRAP
10 C2B
10 Front Squat 60/40

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Day 3

Power

Clean Complex
PC+HSC+PJ
1+1+1 @ 60% of 1RM
1+1+1 @ 65% of 1RM
1+1+1 @ 70% of 1RM
(1+1+1)x3 @ 75% of 1RM

Strength

Push Press
4×6 @ 70% of 1RM

Work Capacity

5 Rounds For Time
20 Wall Ball 9/6
10 Box Jumps
10 Cal AAB

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Day 4

Rest

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Day 5

Strength

Deadlift
4×6 @ 70% of 1RM

Strength Endurance

8’Accumulation
2 Bar MU + 3 C2B + 4 Pull ups Umbroken

Work Capacity

For Time
30 Snatch 50/35
30 Pull Ups
15 Snatch
15 Pull ups

Endurance

4 rounds of
4′ AAB @ 80-85% of Fcmax
rest 1′:30″

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Day 6

Strength

Front Squat
4×6 @ 70% of 1RM

Strength Endurance

3 Rounds
10 V-Ups
20 Hollow Rock
30″ Plank

Work Capacity
Elizabeth
21-15-9
Clean 60/43
Ring Dips