Cycle week 9-14.12.19

Day 1

Power

PS+SS+HPS+HSS
1+1+1+1 @ 65% of 1RM
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM

Strength Endurance

E2MOM For 20′
10 Strict HSPU

Work Capacity

3 Rounds For Time
25 DU
20 A.DB Snatch 22,5/15
15 Burbees OT DB
10 DB Goblet Squat 22,5/15
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Day 2

Strength

Back Squat
6×4 @ 80% of 1RM
rest 2′ b/s

Strength Endurance

3 set
10 Alternating DB Prone Row
10 TRX Mountain Climber
rest 2′ b/s

Work Capacity

10″ AMRAP
8 Squat Clean 60/40
12 Box Jumps

Endurance

15′ Run @ 90% MHR

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Day 3

Power

Pc+SC+HPC+HSC
1+1+1+1 @ 65% of 1RM
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM

Strength

Push Press
6×4 @ 80% of 1RM

Work Capacity

12’AMRAP
10 DB Thrusters 22,5/15
15/12 Cal Row
20 T2B

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Day 4

Rest

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Day 5

Strength

Deadlift
6×4 @ 80% of 1RM

Strength Endurance

E2MOM For 20′
10 C2B

Work Capacity

5′ AMRAP
10 Pull ups
10 C&J 40/30
then
5′ AMRAP
10 Ring Dips
10 Hang Clean 40/30

Intervall

For Time
21 Cal Bike
21 Thrusters 40/25
2’Rest
15 Cal Bike
15 Thrusters 40/25
2’Rest
9 Cal Bike
9 Thrusters 40/25

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Day 6

Strength

Front Squat
6×4 @ 80% of 1RM

Strength Endurance

3 Set
10 Glute Bridge DB Bench Press
20 GHD Sit Ups
30″ Free Standing Handstand
2’rest b/s

Work Capacity

With a Partner (20’Cap)
2 Rounds For Time
25 Deadlift 80/60
50 Wall Ball 9/6
75 Burbees Box Jumps