2018 Cycle 1 Week 4 Day 1
Warm-up
<div class="soswodify_component_comment" . Warm-up
Floss Hips
Then
4 Steady Rounds:
10 Goblet Squats
20 Calorie Row
Strength and skill
Back Squat (5×5 77.5%)
Bench Press (5×5 )
2B. Strength
Press Grip Bench Press
5×5 Heavier than last time
Press Grip Bench Press
5×5 Heavier than last time
Conditioning
Metcon (AMRAP – Rounds and Reps)
3. Conditioning
AMRAP 8 Minutes
4 D-Ball Cleans 100/50lbs
4 Bar Muscle Ups
AMRAP 8 Minutes
4 D-Ball Cleans 100/50lbs
4 Bar Muscle Ups
Accessory work
<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Strict Ring Dips
3×8
3×6
3×4
Rest as needed between all 9 sets.
5b. Strength Accessory
50′ Farmers Carry x 7
Unbroken AHAP
Rest as needed.
Back Squat
5×5 @77.5%