Tuesday GS&C
MURPH PREP
800m Run
Into
50 Pull Ups
100 Push Ups
150 Air Squats
Into
800m Run
* Partition the Pull Ups, Push Ups and Squats however you like. Adjust Volume as needed
Strength Squad
Time for a new cycle after testing out our 1 rep max last week.
Monday GS&C
For 4 cycles:
AMRAP in 5 mins of:
5 Front Squats
5 Updown Over Bars
5 Hang Power Cleans
5 Updown Over Bars
5 Shoulder-to-Overhead
Rest 1:30 between each cycle.
For each cycle continue the AMRAP.
Saturday GS&C
Every 8 mins for 32 mins do:
Run, 600-800 m
80 Jump Ropes
20 Sumo Deadlifts
-Rest with Time Remaining-
Friday GS&C
10 rounds for time of:
20 Walking Lunges
10 Pull-ups
5 Toes-to-somethings
5 Dumbbell Strict Press or HSPU
Time Cap: 30min
Thursday GS&C
Clean & Jerk 1-1-1-1-1-1-1-1
Rest as needed between sets.
Athlete Instructions
2×1 @RPE 8
1×1 @RPE 8+
5×1 @RPE 9
Week 5 of 7
Olympic Lifting Cycle
For time:
100 Dumbbell Power Cleans
Athlete Instructions
Every break, complete 7 Up-Downs.
STRENGTH SQUAD
Max Testing: Deadlift