BUILD CYCLE WEEK 11

WARM UP

SQUAT CLEAN & JERK

6 sets on 2:30

• 1 rep @ 78%
• 1 rep @ 81%
• 1 rep @ 83%
• 1 rep @ 81 %
• 1 rep @ 86%
• 1 rep @ 88%

“Lyla”

For Time, 20 min time cap

10-9-8-7-6-5-4-3-2-1

• Ring Muscle Ups (should be completed in no more than 3 sets each round)
• Clean & Jerks @ body weight (should not exceed 75% of 1RM)

*****Additional Work*****

Oly Strength Accessory

3 Supersets on 3:00

• 3-6 Barbell Romanian Deadlifts
• 3-6 Wide Grip Strict Pull Ups

Run Sprints (for total distance)

60 secs- 50 secs- 40 secs- 30 secs- 20 secs- 10 secs

Res 2 mins between Max efforts

Midline Accessory

4 rounds for quality

• 15 second ring L-sit
• 30 second handstand hold (belly to wall)
• 45 second plank hold (feet on wall)
• 60 second D-Ball Hold 150/100lbs