WARMUP
10/10 Big Arm Circles
10/10 Leg Swings
5/5 Moose Antlers
5 Push Up to Pike
10 V-Ups/Tuck-Ups
10 Scap Pull-Ups
into…
10 Toe Touch Jumping Jacks
8 Kip Swings
6 Muscle Cleans
6 Strict Press
into…
10 Toe Touch Jumping Jacks
8 Kipping Knee Raises
6 Power Cleans
6 Push Press
STRENGTH
Push Jerk for load:
12-10-8*
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
WORKOUT
4 SETS*
2-4-6
Push Jerk (185/135)
12-8-6
Toes to Bar
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)
