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 and Cycle 3, it should be the same load as last week. Push your Max Reps set to failure.

2) Barbell Split Squats: 3 sets of 8/side

Warm-up as needed. Rest 90 seconds between sets. Heavier than last cycle.

3) 7 minute Up Ladder:

3 Thrusters 115/75

3 Chest-to-bar Pull-ups

6+6, 9+9 and so on until 7 minutes is Up

Extra Work:

4) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

5) Pistol Squat: 10 minutes Practice

Work on any facet of the movement including mobility.

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

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