WU: 4x (:30 Banded Glute work, 10 Push Ups or 4 burpees, Run 200m)
P
A1. BS: 5×5 @ 80%
A2. 5-10 Pushups between BS sets
B. CGBP: 5×5 Heavier than prev
C. AMRAP [6]:
Row 13/10 Cals
1 set K-RMU/CTBPU/K-PU
D*. 2RFT:
HS Walk 50’
10 Squat Cleans (155/105)
HS Walk 50’
Bike 21 Cals
E*. 3 rds: 21 Burpees + Run 1200m
Rest 4:00
F
A1. BS: 5×5 @ 80% or 3 ME sets of u/b WB (score is sum of 3 sets)
A2. 4-7 burpees between sets (casual pace)
B. Deficit Pushups: OTM [12]: 10 Pushups. Scale to complete 10 each round.
C. AMRAP [6]:
Row 13/10 Cals
1-2 ME Pullup negatives
D*. 2RFT:
50’ OH Plate walk (45/35)
15 Air Squats
50’ OH Plate walk (45/35)
21 KBS (53/35)
E*. 3 rds: Bike 20/15 Cals + Run 1200m, Rest [4]
This will be our last week on this squat cycle, as we will retest some benchmark lifts next week. As always, you’ll always get the best results when you take good care of the “Other 23 hours” you’re not at the gym! Sleep, hydrate, nutrition, and stress management all play a vital role in keeping your immune system up and continuing to make progress. I encourage you to prioritize these factors on days you don’t attend the gym!
Reminder that the gym will be closed this Friday in preparation for the Triangle Invitational!