Cycle 007 – Week 1/8

November 20, 2016 by Leave a Comment

Monday: 11.21.16

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3x Front squat
In 10 minutes or less, work quickly to a set of three front squats with the bar starting on the floor

Then,

5 Rounds of:
0:30 Max bar muscle ups
0:30 Max front squats 155/105#
1:00 Max rest

Score is total reps completed of both snatches and front squats through all 5 rounds.

Tuesday: 11.22.16

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5-10-15-10-5 Reps of:
Hang power snatch 95/65#
30x Double unders after each set, including the last one.

Then,

3-4 Sets of accessory work:
8-10x Barbell bicep curls
6-8 Strict handstand push up work (deficit, negatives, pike, etc)

Then,

Every 4 minutes for 16 minutes (4 rounds total)
15x Wall ball shots 20/14#
2-4x Skin the cat on rings (should be unbroken or 1 break at the most)
10x Cals on air bike

Wednesday: 11.23.16

img_0624For time:
400m Run
21x American Kettlebell swings 55/35#
10x Strict pull ups

400m Run
21x American Kettlebell swings
20x Chest to bar pull ups

400m Run
21x American Kettlebell swings
30x Pull ups

Thursday: 11.24.16

HAPPY THANKSGIVING!
ONLY ONE CLASS AT 9AM TODAY

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“Linda”
10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlift 1.5x bodyweight
Bench press 1x bodyweight
Squat clean .75x Bodyweight

Friday: 11.25.16

Gym closed

Saturday: 11.26.16

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For time:
100x Double unders
30x Back squats 185/125# (bar starts on the floor for RX)
5x Legless rope climbs
30x Shoulder to overhead 135/85#
1000m Row

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