Week 5 of 16
Adjust working maxes as needed to start this 4 week cycle
Day A
Conditioning
Write your own workout
4 Rounds
~1:00 of intense work followed by 2:00 of Rest
Strength
5×5 Deadlift @ 72.5-77.5% 1 RM; Perform new set every 2:00
Day B
Conditioning
“Team Series 17.4”
100 Calorie Row; switch as needed
100 Toes-to-bars, total
Strength
5×5 Back Squat @ 72.5-77.5% 1 RM; Perform new set every 2:00
Day C
Conditioning
“Donny”
21-15-9-9-15-21
Deadlift (225/155)
Burpee
Strength
5×8 Bench Press @ 60-65% 1 RM; Perform new set every 2:00
Day D
Conditioning
Write your own 18-24 min workout
Strength
5×8 Strict Press @ 60-65% 1 RM
Day E
Strength
7×2 Hang Snatch @ 65-70% 1 RM; Perform new set every 1:30
Strength
7×2 Clean+Jerk* @ 70-75% C&J 1 RM; Perform new set every 1:30
*Drop and reset after each rep
320 Gym 