Fun workouts set up for each day this week. Also… If you are looking to start the new strength cycle both workouts are listed at the bottom of the page. They can be done any day of the week in place of, or alongside, class workouts.
IM60
Skill: 15 min of practice and building in weight
tempo(3 sec lower)overhead squat+overhead squat
Partner Workout: 5 rounds
40 alt db snatches 50/35
30 pull-ups
20 burpee box jumps 24/20
*20 min cap
strength cycle
Day 1:
Squats and upper body pulling
Back squat 7×2*
That is 7 sets of 2 all at the same weight. Should feel heavy for all 5 sets and roughly 80-90% of 1rm. If you don’t have a 1 rep max to work off of then spend a session to find that.
Land mine row 4×10
All 4 sets use the same weight.
Glute ham raise 4×8
4 Supersets
12 back rack lunges
12 db rows each side
Day 2:
Deadlifts and pressing
7×3 deadlift
No touch and go. Reset on each lift. All sets same loading
4×3 bench press
All sets same loading
4×8 seated db press
4×15 RDL