Monday GS&C
5 rounds, each round for time, of:
10 Up-Down-to-Target
10-15 Row Calories
20 Alternating Box Step-ups
25 Air Squats
Rest 1 min between each round.
Athlete Instructions
Details
Up-Down-to-Target- ideally 6″ above standing reach. (find a pull up bar the works best)
Saturday GS&C
10-15-20-15-10 reps, for time of:
Dumbbell Floor Press, pick load
Dumbbell Hammer Curl, pick load
Complete as many rounds as possible in 20 mins of:
20 Toes-to-somethings
10 Push-ups
20 Russian Kettlebell Swings, 53/35 lbs
10 Pike Push-ups or Seated DB Strict Press
Friday GS&C
Snatch 3-3-3
Rest as needed between sets.
Week 5 of 6 Strength | Olympic Lifting Cycle
Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
5 rounds for time of:
Run, 400 m
15 Overhead or Front Squats, 95/65 lbs
Thursday GS&C
IN TEAMS OF 2…
AMRAP x 28 MINUTES*
2000m Row
200 Double Unders / 400 Single Unders
50 Burpees
*P1 works while P2 rests. Split work as needed.
STRENGTH SQUAD
Bench Press Volume and Strict Press Giant Set
Wednesday GS&C
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Details
Start Moderate and end Heavy.
10 rounds for time of:
3 Deadlifts
6 Pull-ups or 3 Muscle Ups