Tuesday GS&C
Bench Press 12-10-8
Week 4 of 5 Strength | Wave-Loading Cycle
Start Light and build to Moderate. This is a deload week in the Strength Cycle.
3 rounds:
2 Push Jerks (from the floor)
4 Toes-to-somethings
4 Push Jerks
8 Toes-to-somethings
6 Push Jerks
12 Toes-to-somethings
Rest 1:30 between each round.
Athlete Instructions
Aim for barbell reps should be performed unbroken.
Strength Squad:
Deadlift and Strict Press Supersets
Monday GS&C
Deadlift 12-10-8
Week 4 of 5 Strength | Wave-Loading Cycle
Start Light and build to Moderate. This is a deload week in the Strength Cycle.
3 rounds for time of:
75 Jump Ropes
40 Wall Balls
20 Deadlifts
Saturday GS&C
AMRAP x 22 MINUTES*
30 Jump Ropes
15 V-Ups, Tuck Ups or Sit Ups
7 Sumo Deadlifts
*At 0:00 & at 11:00 complete an 800m Run or 1,000m Row. Pick up where you left off when back.
Friday GS&C
6-4-2 | 4-3-2* Back Squats
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
Week 3 of 5
FOR TIME 9-7-5-15-12-9
Front Squat (from the floor)
Bar Facing Burpee
Thursday GS&C
10:00 SKILL EMOM
MIN 1: Rope Climb
MIN 2: Wall Walk, HS Walk or Bear Crawl
10 ROUNDS FOR TIME
200m Run
3-5 Pull Ups or 1-3 Muscle-Ups