Strength Cycle: Cycle 3 – Test Week
Find 5RM Back Squat
*Don’t waste all of your energy on 5s as you build up. Hit some 3s, 2s, and even 1s. When that single or double gets a little scary, then belt up and go for the 5.
10 Jumping Pullups or 5 Pullups; Spl: 10 Pullups; S: 2 Legless Rope Climbs or 2 Pegboard Climbs
15 Abmat Situps (S: GHD)
15 S2O – L: 75/55; Spl: 115/75; S: 135/95
*Cap = 16min. Fast jumping pullups will allow some to keep their intensity high in this workout, so don’t immediately dismiss it today. The abmat situps should give you enough rest to be able to fly thru the Pullups & S2O.
Puppy Dog & Lat Stretch