Strength Cycle: Cycle 1 – Week 2 of 7
Min 1) 5 Back Squat @ 70%
Min 2) 10 Banded Pushups
Min 3) 4, 3, 2 UB L: Pullups; Spl: C2B; S: BMU
*All five sets of five at 70% of the 1RM found during Test Week. This should challenging toward the end but very doable percentage-wise. These percentages will increase, so don’t exceed them. The additional volume is optional but highly encouraged. If the squats are super heavy and leave you gassed, then rest between sets.
L: 8; Spl/S: 12 DB Burpee Box Step Overs – L: 25/15; Spl: 35/25; S: 50/35
15 2-DB Push Press; Spl: 8; S: 15 HSPU
L: 40; Spl: 60; S: 75 Double Unders
*Cap = 14min. Steady, grinding workout. This is one you definitely don’t want to hit too hard, too fast, or you’ll fall off a cliff. Pick up speed as you gain confidence throughout.