Strength
Back squat at approx 75% of 1RM
12-8
Note: Perform 12 reps, rack the bar and then perform 8 reps. Rest as needed but don’t take too long. Thursday will be 15 and 5 and we’ll be testing 20RM (widowmaker) again next week. If you did all squat cycle, you should get a good 30lbs PR on your 20RM
METCON
5 rounds for time:
5 strict pull ups
5 strict ring dips
25 squats
**If you have a weight vest 20/14, wear it**
Health
Pick a movement variation challenging for you. Rep scheme stays the same. Focus on form and building strength. No kipping
Pyro weightlifting W6D1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squat
1-1-1-1-1
Note: Last week for this cycle
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
45 cals bike
45 wall balls
AFAP, break however you want
Weightlifting
Snatch press 3×5
Gymnastics
Inversion 5min
Core
L-sit hold 90sec
