Strength Cycle: Open Cycle – Week 3
4 L: Front Squat; Spl/S: Back Squat @ 85%
*Heavy sets of 4 will be the prescription this cycle. Add a little weight from whatever you used last week.
20 Banded Glute Bridge or Frog Glute Bridge or Single-Leg Glute Bridge
*Your pick! Maybe try a different accessory in each set.
9 Burpees (S: Over Bar)
6 Thrusters – L: 95/65; Spl: 115/75; S: 135/95
9 AKBS – L: 53/35; Spl: 70/53 or 1 BMU/RMU; S: 3 BMU/RMU
*Goal is sub-8min, so the pace should be very fast. If you scale this correctly, you shouldn’t get hung up anywhere. Although the Thruster is heavy, it should be unbroken.