2015-10-27

This week starts a new strength cycle. The Squat Everyday program over the last two months was, by far, the most successful program to date according to the number of PRs set. But alas, all good things must come to an end so this next 4 week block will back off the heavy squats. However, if you want to continue with Squat Everyday then by all means be my guest and just substitute one of the new movements for front/back squat.

Monday
3 Rounds
10 Hang Cleans
15 Shoulder to Overhead
20 Box Jumps

Tues
30 sec ME Split Jumps
30 sec Rest
30 sec ME Goblet Squats
30 sec Rest
5min AMRAP – 10 alt KB Snatch, 5 Burpees, 5 Dips
Rest 1min
30 sec ME Split Jumps
30 sec Rest
30 sec ME Goblet Squats

Wed
21-18-15-12-9-6-3
Wall Ball
Swings
Situps

Thurs
3 Rounds
Run 400m
10 Snatch
50 Double Unders

Fri
With a partner:
100 Deadlift
80 Pullups
60 Back Squats
40 Toes to Bar
20 Thrusters