Tuesday, april 25

Strength - Power Cycle Week 5

Lifting: Banded Strict Press and Banded Deadlifts

Banded Strict Press 8x5, using same weight per set

Rest 4 mins

Banded Deadlift 8x3, using same weight per set

Athlete Instructions

Complete as- Every 1 min for 8 mins do:

5 Banded Strict Press, 40-45% 1RM Strict Press (red bands)

-- Rest 4 mins --

Every 1 min for 8 mins do:

3 Banded Deadlifts, 50-55% 1RM Deadlift (green bands)

We are ideally setting this up into two groups and having one half of the class starting on the banded strict press while the other is starting on the banded deadlift.

"Bad"

AMRAP 9 mins: Strict Handstand Push-ups, Dumbbell Hang Clean & Jerks, and GHD Sit-ups

Complete as many rounds as possible in 9 mins of:

7 Strict Handstand Push-ups

9 Dumbbell Hang Clean & Jerks, 50/35 lbs

16 GHD Sit-ups

Athlete Instructions

Dumbbell Hang Clean & Jerks- dual dumbbell

Goal: sub 2 mins per round (5+ rounds)

Notes

Primary Objective: Complete each round in 2 mins or less. Secondary Objective: Complete each movement unbroken. Stimulus: Shoulder / Midline Pump RPE: 7/10

L2: Kipping HSPU, 35/25, V-Ups

L1: Kneeling Pike Box HSPU, 25/15, AbMat Sit Ups