GENERAL WARM-UP
1 ROUND
12 Toe Touch Jumping Jack
6/6 Single Arm DB RDL
6/6 Split Squat
12 Alt. Deadbug
Into…
1 ROUND
20 High Jump Single Unders
20 Fast Single Unders
6/6 Single Arm DB Upright Row
12 Alt. Lunges
:30 Plank
Into…
1 ROUND
40 Double Unders / 40 Single Unders
10 DB Alt. Hang Snatch
10 DB Alt. Goblet Lunge
10 Sit-Ups
Into…
BARBELL SPECIFIC WARM-UP
1 ROUND*
7 Barbell RDL
7 Barbell Deadlift
7 High Pulls
7 High Hang Muscle Cleans/Snatches
*Clean or Snatch Grip.
*Use the same Light-Mod Weight for All Sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6
Strength | Volume/Capacity Cycle
TABATA 1 – Double Unders
TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)
TABATA 3 – Sit-Ups
TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)
*Complete a full Tabata before moving to the next one.
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
*Use the same Light-Mod Weight for All Sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6
Strength | Volume/Capacity Cycle