Class:

1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. 

2) Front Squats: 3 sets of 8

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) EMOTM for ALAP:

5 Power Cleans 135/95

10 Wall Balls 20/14

20 Double-unders

Post Class:

4) Triple-unders: 10 minutes Practice

If you don’t have proficient Double-unders then work on them.

5) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add load/assistance as needed.

6) 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