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Strength Cycle Week 4 Day 1


Dynamic warmup (10 min)

Front Squat - 2x5 @ 50%, 1x3 @ 60%, 2x3 @ 70%, 5x3 @ 75%

Jerk from the rack - work up to a heavy double (~80%)

BB Bent over Row - 4x8 AHAP

Pause Bench Press (3 sec. pause) - 5x2 AHAP

Lat Pulldown (increase weight with each set( - 1x15, 1x12, 1x10, 1x8, 1x6, 1x5

Reverse Hyperextension - 3x8

TTB + Push ups - 5 rnds for time; 15TTB + 10 PU

Static stretch (10-20 min)

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