Cycle 1- #30

ENERGY WORK (flexible)
Metcon of choice
(Chipper, team workout, etc)

STRUCTURAL WORK
Crossover Symmetry/Banded Scap Work

Notes:
- base your energy work on how you feel. Keep
volume & intensity low if this week took a toll
on you.

Cycle 1- #29

STRENGTH
A. Snatch, 3.2.2.1.1 @ 65.70.75.80.85%; rest 2-3 min

B. BTN PP+Jerk, 4x1+1, rest 2m
*build heavy

C. Strict Weighted CTB, 5x3; rest 2m

BATTERY WORK
"Grace"

ENERGY WORK (z1)
15-20m min z1

Notes:
- keep snatches fast and focus on technique
- push it on battery work
- choose what you'd like for z1 work. Just
ensure that it is EASY breathing work to
flush out the legs from today and to prepare
you for tomorrow. You can jog, row, AD,
or do an easy bodyweight flush

Cycle 1- #28

STRENGTH
A. Clean, 3.2.2.1.1 @ 65.70.75.80.85%; rest 2-3 min

GYMNASTICS DENSITY
For Time
10-8-6-4-2
Strict MU
Strict HSPU

ENERGY WORK (Lactic Power 2)
40-60s work, 9x rest
x4 sets

Notes:
- keep cleans fast and focus on technique
- lactic power should be HARD work

Cycle 1- #27

ENERGY WORK (aerobic)
AMRAP 30
100 cal row
15 BJ (step-down) 30/24"
15 burpees

STRUCTURAL WORK
Accumulate 30 sec L-Sit (parellete)
rest 30 sec
Accumulate 15 strict T2B
rest 30 sec
20 Band Pull-Aparts
rest 1 min
x3

Notes:
- keep AMRAP aerobic, do not come out of the gate
too hard and do not speed up at the end. Sustain
- keep structual work slow and controlled throughout

Cycle 1- #26

STRENGTHA. Back Squat, 3.2.2.1.1 @ 70.75.80.85.90%; rest
2-3 min

B1. CGBP, 5x2; rest 1m

B2. Bent-Over BB Row, 5x3; rest 2:30

STRUCTURAL WORK
3 sets (not for time)
Band Pull-Aparts, AMRAP(-1)
1 min rest
Kneeling BB Curl, x12-15
1 min rest
Tempo Push-Up @ 51X1, AMRAP
1 min rest

ENERGY WORK (z1)
15-20 min z1

Notes:
- No grinders on back squat, if the % is too tough,
drop weight.
- choose what you'd like for z1 work. Just
ensure that it is EASY breathing work to
flush out the legs from today and to prepare
you for tomorrow. You can jog, row, AD,
or do an easy bodyweight flush