Strength Cycle: Open Prep Cycle – Week 1 of 4
Back Squat Rep Test – In the first 10min, build to a heavy, but pretty, single rep, then back off and choose a weight you believe you can hit for 8-12 reps (probably between 72.5-85%). If you get over 15 reps, you went too light. The goal is here is accumulating squat volume.
Warm up sets:
8 reps @ 50% of working weight – Slow controlled pause squats
6 reps @ 75% – Focus on speed
L: 15 T2B; Spl/S: 7 RMU/BMU
L: 30; Spl: 40; S: 50 Wallballs
L: 50; Spl: 75; S: 100 Double Unders
*If Muscle Ups aren’t your thing, we’re using T2B today to give you a bit of a break since we just hit Pullups yesterday. Shoulders are going to ache during this one, so use smart, short breaks to give them a rest as needed.