Cycle: Strength + Base Endurance
Week 1 of 8: Friday
Prep
4 Sets
Back Squat Walk Out
115% of Back Squat x 15 Seconds
Strength
Every Minute for 12 Minutes
(12 total sets)
2 Back Squats
Sets 1-6: At 50% of max front
squat.
Sets 7-12: At 55% of max
front squat.
Clean Grip Deadlift
Every 2 Minutes for 5 Rounds
Round 1: 10 Reps @ 60%
Round 2: 8 Reps @ 65%
Round 3: 6 Reps @70%
Round 4: 4 Reps @ 75%
Round 5: 4 Reps @ 80%
Weight GHD Situp Hold
5 Sets of 20-30 Seconds
Strength Conditioning
6 Rounds
30 Second Heavy Sled Push*
-Rest 30 Seconds-
1 Minute Max Bike Calories
-Rest 1.5 Minutes-
*The weight should be heavy, but not so heavy that you can’t do the entire 30 seconds without stopping.
