Monday - August 3, 2015 (Squat Cycle Week 1)

One Session


A. Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%
70%=47kg/105lbs

Then, 48kg,50kg

75%=51kg/112lbs
2 rounds at each weight above

B. Push Press – 8RM
63kg/138lbs


C.  Squat Cycle Week 1 Day 1 
Back Squat
1×10 @ 60% - 72kg/159lbs
1×8 @ 70% - 84kg186lbs
1×6 @ 75% - 90kg/199lbs
1×4 @ 80% - 96kg/212lbs


D. Front Squat 
1×5 @ 60% - 63kg/140lbs
3×5 @ 70% - 74kg/163lbs

E. AMRAP 7:00
3 Deficit HSPU
6 Burpee Touches
12 Cal Bike
ROUNDS: 4


F. Shoulder Assistance
4×12 DB Arnold Press - 20lbs
4×12 Plate Front Raise - 25lbs
4 x 20 Incline Weighted Pushups - no weight