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