* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

Class:

1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure.

2) Box Step-ups: 3 x 8/side @ 20″ Box

Rest 90-120 seconds between sets. Perform all 8 reps on one leg before switching to the other. Goal is heavier than last cycle.

3) 3 rounds AQAP:

400m Run

10 Thrusters 115/75

Extra Work:

4) Kipping Ring Dips: 10 minutes Practice

Work on the skill, if you don’t have the strength than work to develop that.

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments