(NEW CYCLE WK 4 DAY 1)
3 Sets
3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean
3 Sets
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean
4 Sets
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean
*Rest as needed between sets
Front Squats:
30 Front Squats @75/55lb
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.
-Then-
1 Front Squat @60% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85% 1RM Front Squat
1 Front Squat @85-88% 1RM Front Squat
1 Front Squat @85-88% 1RM Front Squat.
Pendlay Row:
10 Pendlay Row @6/10 RPE
8 Pendlay Row @6.5/10 RPE
8 Pendlay Row @7/10 RPE
8 Pendlay Row @7.5/10 RPE
6 Pendlay Row @8/10 RPE
*Rest as needed between sets.
Roller Coaster:
5 Sets
AMRAP 3 minutes
30/24 Calorie Echo Bike
Max Calorie Ski
-rest 3 minutes between sets-
Scaled:
5 Sets
AMRAP 3 minutes
20/16 Calorie Echo Bike
Max Calorie Ski
-rest 3:00 between sets-
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