Cycle: Strength + Base Endurance
Week 2 of 8: Monday
Prep
2 Rounds
10 Barbell Hip Thrusters
10 Mobility Wall Squats
30′ Banded Sumo Walk (Each Direction, Bands Around Ankles)
*Use a moderate weight for the hip thrusters
Strength
Back Squat
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 2-rep max pause back squat
Begin @ 55% of Back Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.
2 second Pause at the bottom of each squat
4 Sets
6-10 Weighted GHD Back Hypers + 20 Second Hold on the Last Rep
4 Sets
8-12 Ab Rollouts w/ Slight Pause at the Bottom of the Rollout
Strength Conditioning
4 Rounds
12 Kettlebell Suitcase Deadlifts (70/53)
10 Overhead Squats (95/65)
6 Box Jumps (30/24)
Sled Sprints
11 Minute EMOM
Minutes 0-2: 100 Meter Sprint
Minutes 2-3: Rest
Minutes 3-6: 75 Meter Sprint
Minutes 6-7: Rest
Minutes 7-11: 50 Meter Sprint
