Class:

1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + 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) Barbell Split Squats: 3 x 8/side

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

3) 3 rounds AQAP:

7 Front Squats 135/95

14 Toes-to-bar

50 Double-unders

Extra Work:

4) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

5) Handstand Push-ups: 10 minutes Practice

Work on any style of a HSPU. If you don’t have the strength for them, don’t scale the ROM, work to strengthen your pressing ability.

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

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