Monday, march 27
Strength - Power Cycle Week 1
Back Squat 1x5 Use the heaviest weight you can for the set.
Athlete Instructions
Build to a heavy 5 rep in 10 mins.
We are looking to set this whole session up in one fell swoop. For the seated box jumps select a bench height that has you seated at 90 degrees. Have the boxes out there and use them as a warm-up on the way up to the 5 rep back squat. A good idea would be to get in a few jumps in the early sets on the build to the 5 rep for the day. We want the 3 sets of 5 back squats + 4 seated box jumps to be done back-to-back to allow around 2 mins-2:30 rest between sets.
Strength - Power Cycle Week 1
Every 3 mins for 9 mins: Back Squats and Seated High Box Jumps
Every 3 mins for 9 mins do:
5 Back Squats
4 Seated High Box Jumps
Athlete Instructions
Back Squats- 80% of your heavy 5 rep from above
"Samsonite"
AMRAP 10 mins: Med Ball Strict Pull-ups, Dumbbell Deficit Push-ups, and Dumbbell Front Squats
Complete as many rounds as possible in 10 mins of:
4 Med Ball Strict Pull-ups, 20/14 lbs
8 Dumbbell Deficit Push-ups
12 Dumbbell Front Squats, 50/35 lbs
Athlete Instructions
Dumbbell Front Squats- dual dumbbell
Notes
Move with purpose, but be sure to focus on the full range of motion and control through that range of motion. Strength is the name of the game today and we do so by maximizing time under tension.
Primary Objective: Unbroken on each movement.
Secondary Objective: Complete ~6 rounds +/- 5-10 reps.
Stimulus: Muscular Endurance / Stamina RPE: 7/10