Wednesday, 25 January

BUILD CYCLE WEEK 10

WARM UP

FRONT SQUAT

6 Sets on 2:30

  • 6 Reps @ 70%
  • 4 Reps @ 73%
  • 2 Reps @ 75%
  • 6 Reps @ 73%
  • 4 Reps @ 75%
  • 2 Reps @ 78%

“BANE”

For Time, 20min Time Cap

  • 40 Handstand Push-Ups
  • 20 Ring Muscle Ups
  • 10 Rounds of “Macho Man”
    • 3 Power Cleans
    • 3 Front Squats
    • 3 Push Jerks

RX 155/105 Scaled 135/95 Scaled V2 95/65

Additional Work

Power Clean (BEFORE)

7 Unbroken Sets of 4 Reps @ 60% for time

Deficit Handstand Push-Ups

5 sets of 5 for total deficit height

Shuttle + Carry + Row

5 rounds on 3:00

  • 7 X 30ft shuttle runs
  • 6 X 30ft Farmers Carry (70/50)
  • 15/12 Calorie Row
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