WARMUP
1 min Bike
5 Barbell Upright Rows
10 Alt. Elbow Punches
5/5 Leg Swings
Into…
1 min Bike
5 Jefferson Curls
5 Hang High Pulls
10 Alt. Groiners
Into…
1 min Bike
5 Clean Deadlifts
5 High Hang Muscle Cleans*
10 Alt. Cat Cows
*Emphasize quick cycling for the workout
STRENGTH
Power Clean for load:
6-4-2 | 4-3-2*
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
WORKOUT
3 SETS
600/500m Bike
10 Hang Power Cleans (155/105)
600/500m Bike
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose
(No Measure)
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