Congratulations on all the PRs this week and an AWESOME peak week for our squat cycle. Let’s see how we can put our upcoming deadlift cycle into action! (We are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Also, this is the final week of your 12-week hatch squat cycle – an amazing test of mental toughness and strength. Way to go!

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Quote of the Week:  “Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (FINAL WEEK); Opening week of 4-month deadlift cycle

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @60%
1x5 @70%
1x5 @75%
1x5 @75%

Front Squat

1x5 @60%
1x5 @70%
1x5 @75%
1x5 @75%

Conditioning

10 min AMRAP

10 Strict Pullups
10 HRPU
200m run

 

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

30 Cal Row
30  Box Jump Overs (24/20")
30  Power Snatch (75/55)
30  TTB
30  Power Snatch (75/55)
30  Box Jumps (24/20")
30  Cal Row

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 5 x 70% of 1RM

Conditioning

21-15-9

Hang Squat Cleans (95/65)
HSPU
600m Run after each round

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 80%

Front Squat

1x5 @60%
1x5 @70%
1x5 @75%

Conditioning

Partner Up

18 min AMRAP

200m medball or sandbag run (AHAP)

Partner A: Runs
Partner B: Rests

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

AMRAP 4:00

400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00

400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00

400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Score is total power cleans completed

Sunday

RP Nutrition Template = Light

Conditioning

AMRAP 25

Teams of 3

10 sandbag Zercher Reverse Lunges (5 per side)
10 Alternating Over the Shoulder Sandbags
20 Lateral 2-foot Bag Hops (each jump = 1 rep)
200m Run

*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

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