Level 1

20 Cal Bike

20 Power Clean and Jerk

20 Cal Bike

Level 2

20 Cal Bike

20 Power Clean and Jerk 95/63

20 Cal Bike

Level 3

20 Cal Bike

20 Power Clean and Jerk 125/83

20 Cal Bike

Level 4

20 Cal Bike

20 Power Clean and Jerk 165/115

20 Cal Bike

Motivation

We’re starting our “muscle endurance” strength cycle this week!

day 1 – Front squat

day 2- Press

day 3- Deadlift

day 4- Bench press

day 5- Back Squat

Everything is 10 EMOM for 5 minutes.

Do Day 1 on the first day this week that you come in (even if it’s friday!). This means that in order to do back squat on Friday you need to come in every day.

Pick an easy starting weight. The idea is to add weight every week, so give yourself room to grow!

Every lift except for back squat is from the floor.

Strength

Day 1

10 Front squats EMOM for 5 minutes

Squats are from the floor.

Mobility: Couch stretch 2 minutes/side. banded shoulder stretch 2 minutes/side