Last week concludes the final week of our belt system testing phase. It was pretty awesome to see so many of you PR in your lifts!
This week marks the first week of our new cycle. Like before we will start off by developing some strength within the slow lifts and build conditioning through longer workouts. As the weeks progress we will be introducing the quick lifts again, ie Olympic lifts and then increase the intensity of our conditioning by shortening the time domains of the workouts. After twelve weeks we will then go through another testing phase like the one we just wrapped up which I’m certain there will be more PR’s once again.
A1: Back Squat @20×1; 4 x 5-7; rest 1 min
A2: Strict Pull-Up @2012; 4 x 4-6; rest 2-3 min
A1: Weighted Hip Bridge @2112; 3 x 8-10; rest 30 sec
A2: DB Press @2112; 3 x 10-12; rest 30 sec
A3: DB Walking Lunge; 3 x 20; rest 30 sec
A4: Rope Climb Pull; 3 x 2-3; rest 30 sec
3 Rounds for Time
20 Wall Balls
15 Box Jump
10 Ring Rows
A: 20/14; 24/20
B: 16/10; 24/20
C: 14/10; 20/16