Week 1, Day 1 of New cycle
Test week to establish starting point for the larger lifts.
Gymnastics and systems tests throughout next two weeks which will be revisited in 5
COMPLETE:
AM/Mono: Bike
10 minutes @70%
Rest 1 min
8 minutes @80%
Rest 2 min
6 minutes @90%
Rest 1 min
10 min of :30 hard @80% / :30 @50%
+
10 min cool down flush at Z1
Weightlifting / Strength: test
A. Push Press : 1RM
B. Back Squat : 1RM
Gymnastics: test
30 Muscle Ups for Time
Conditioning:
4 rds
25 Heavy Wall Balls 30/20 to 10/9’
20 alt hang DB Snatch 70/50
15 Box Jumps 30/24 *step down
100’ Sled Push (heavy, but able to move with speed, no walking)
Rest 3-4 minutes; recovery as focus and goal here
BECOMPLETE:
- Db death march x 30’ x 4 sets
- KB or DB Front Rack Single Leg step ups x 8/ each side x 4 sets
- Single leg banded deadlifts x 10/ each side x 3 sets
- DB Single Arm row x 12 reps x 4 sets each side
- Banded face pulls 3 x 20
- Reverse hyper 3 x 25
- Crossovers symmetry protocol