Monday, February 19, 2018

Last heavy week for the strength program


This is the last heavy week in the current strength cycle. Next week we deload and then test. Test week is going to overlap with the start of the TSC prep program. I'll also give you the option of doing more kettlebell work during deload week so that you're ready for the TSC prep program.




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

press 5-3-3-3x3

Accessory/Skill

2 TGUs between sets

Group Workout

Spend 15 minutes working up to a new TGU 1RM

then

one interval down from above
6 rounds:
1L, 1R TGU 
0:30 rest

then 

5 minutes of the complex:
L + R Swing, clean, snatch
-Switch sides each round 

then

2 minute plank hold - broken into sections as needed



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