THE NEW CYCLE “Double Progression”. This will be 8 weeks in length with our primary focus on squat, deadlift, and press. In between those days and at the end of each session will be our scheduled olympic lifting and Metcon pieces. One big change that you will see, is the introduction to “Double Progression!!!!
3mins AMRAP
5 Hand Release Burpees
7 Anchored Sit Ups
12 Air Squats
rest 1mins x 2 Sets
THEN…
10min machine @ moderate Pace. Keep weight light.
At minutes 2,4,6,8 and 10, get off the rower/bike/ski
3 Hang Power Clean
2 Front Rack Reverse Lunges 1/2
1 Power Clean
Then…
Strength.
Every 2 minutes,
Back Squat @ 20X1
*
Set 1 – 6 reps @ 60%
Set 2 – 6 reps @ 65-70%
Set 3 – 6 reps @ 75%
Set 4 – 6 reps @ 80%+
Set 5 – 4 reps @ 80%+
*The goal is to complete all sets of 6 with the heaviest weight possible! Next week, we will try this same weight for 7 reps.
Then…..
Metcon
For time:
75/55 Calories of Bike
75 Wall Ball