Final Week of Cycle 6

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We are wrapping the final five days of the cycle before re-testing next week.  By now, you should have a solid handle on where you are at with kipping pull-ups, HSPU variations and strategies, 20RM Front Squat threshold, and be comfortable moving sandbags around.  

All three Practice Days this week are intended to expose you to the movements we’ve been training AND freshen you up for Re-Test Week.  Tuesday we will observe Veterans Day by doing “Rankel,” and Friday looking to get one last solid stimulus by zippin’ up Franklin. Again the thing so easily lost in all of this is that we can get preoccupied thinking that if it’s a, “hard” workout it’s a, “good” workout…  Next week will be hard enough.  Practice smart, get fresh, come back and rack up some PR’s next week!

Monday’s Workout
Recovery Practice

A) Kipping pull-up skill practice

B) EMOM 15
     1st min: 125-175m Row
     2nd min: 5-8 Dumbbell burpee deadlifts
     3rd min: 10-15 V-ups

C) 7 Rounds for quality:
     3 Snatch-grip deadlifts
     3 Hang power snatches
     3 Power snatches
     **Hold onto bar during each round**
     **60sec rest between rounds**

And Coming Tuesday
Mental Toughness

A) 20 Front squats (+2%)

B) “Rankel”
     AMRAP 20
     6 Deadlifts (225/155)
     7 Burpee pull-ups
     10 AKBS (32/24)
     200m Run




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