Strength Cycle Week 10 Day 5

Today will be a good one. Heavy lifts, a MetCon, and some cardio. Last day of the week, get a good workout in, rest this weekend and recover.

Dynamic warmup (10 min)

Strength

Front Squat - 2x5 @ 50%, 1x5 @ 60%, 2x5 @ 70%

Clean - 2x3 @ 50%, 1x3 @ 60%, 2x2 @ 70%, 3x2 @ 80%

DB Push Press - 5x5; moderate weight

Lateral Raise + Front Raise - 2x10+10; moderate weight

DB Straight Leg Deadlift - 3x8; 50# each hand or AHAP

BB Glute Bridge - 3x8; moderate weight

MetCon

Pull-up + KB snatch (16kg) + Push-up - 12 min AMRAP; 3 Pull-ups + 3 KB SN (per arm) + 5 Push-ups

Cardio

Shuttle Sprints - 3x150m; 1 min. between sprints

Static stretch (10-20 min)


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