Cycle week 2-7.12.19

Power

PS+SS+HPS+HSS
1+1+1+1 @ 60% of 1RM
1+1+1+1 @ 65% of 1RM
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM

Strength Endurance

E2MOM For 20′
10 Kipping HSPU

Work Capacity

3 Rounds For Time
10 STOH 70/50
10 Lateral Burpee

straight into

100 DU
30 SDHP 40/30
30 T2B
100 DU

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Day 2

Strength

Back Squat
5×5 @ 75% of 1RM
rest 2′ b/s

Strength Endurance

3 set
10 Barbell Prone Row
30″ Adduction Bias Side Plank
rest 2′ b/s

Endurance

12′ Run @ 90% MHR

Work Capacity (optional)

6 Rounds For Time
10 C2B
10 Front Squat 60/40

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Day 3

Power

Pc+SC+HPC+HSC
1+1+1+1 @ 60% of 1RM
1+1+1+1 @ 65% of 1RM
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM

Strength

Push Press
5×5 @ 75% of 1RM

Work Capacity

11’AMRAP
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
5×5 @ 75% of 1RM

Strength Endurance

E2MOM For 20′
10 Kipping Pull Ups

Work Capacity

2 Rounds For Time
25 Snatch 50/35
15 Bar MU

Intervall

12′ EMOM
M1: 12/10 cal Row
M2: 6 Overhead Squat 60/40
M3: 30″ L Sit Hold

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Day 6

Strength

Front Squat
5×5 @ 75% of 1RM

Strength Endurance

3 Set
10 Alternating incline press
10 Single Leg GHD hip extesion
2’rest b/s

Work Capacity

For Time
20-15-10
Cal Row
Power Clean 60/43
HSPU