[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
15-12-9-6-3
Ring Rows (ring to shoulder)
DB Snatch
40 Jump rope
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[tab]Level 2
5-4-3-2-1 Pull ups
15-12-9-6-3 DB Snatch 30/20#
10-10-10-10-10 Double unders
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[tab]Level 3
15-12-9-6-3
Pull ups
DB Snatch 40/25#
20 Double unders
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[tab]Level 4 Rx
15-12-9-6-3
CTB Pullups
DB Snatch 50/35#
20 Double unders
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[tab]Motivation
Welcome to our next cycle! You’ve gotten way stronger and we’re excited by our testing weeks results.
Not much will change in our workout format, although you may see a different pattern emerge with our strength stuff.
Warm ups will start to include some new drills, (and some old ones we haven’t seen in a while) with an emphasis in pulling and athletic movements.
This is a new cycle, so get things started right. Lets see good, full reps in every movement every time for now on. Make sure you’re actually using the percentages that we give you, don’t just guess at the numbers for strength. AND PLEASE don’t hesitate to ask for help if you’re confused by or not confidant with anything.
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[tab]Strength
Back Squat 3 x 5 @ 75% then AMRAP @ 75%
Push Press @80% press max AMRAP 4 mins
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[tab]Strategy
you may need to break up your pull-ups for the first few rounds. Besides that, move swiftly with short rests between movements.
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Get more Awesome: Foam Roll 8 mins.
