We are starting a new strength phase! We have completed 4 weeks in the metabolic phase (6-12 rep range) and now we're moving into 4 weeks of an endurance phase. All strength work will be done in the 10-20 rep range during this phase. Obviously, you will need to go lighter, or pick an easier progression for each of the exercises we've been doing. You want to be as close as possible to 20 reps each time, and once you can consistently get 20 for every set, move up to the next weight or progression level. Your rest period between each superset should be one minute, and you should feel things really starting to burn by the end of each set!
Tuesday
Baseline
3 Rounds
1/1 Arm Bar
5/5 Halos
5 GSQ
5 Good Mornings
5/5 Single Arm Thrusters
Strength
2 x 10-20
1A Military Press
1B Pullups
1C 60sec Jumprope
2A Squats
2B Swings
2C 60sec Foam Rolling
Work Capacity
3RFT
30 DU or Battling Jumprope
20 OH Walking Lunges (Single KB- 10/10)
10 V-Ups
1 Wall Walk
Durability
Roll/ Stretch