In part 1, This week we’re moving into our next strength cycle. This is an 8 week linear progression strength cycle that’s focused on volume training with the same loading across all sets. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.  In part 2, we have classic barbell cycling broken up by double unders.  We should choose loading that allows for at least 6 front squats and 6 push jerks unbroken before putting the bar down, even better if we can do more.  Every time the barbell touches the ground, you perform 30 double unders.  Always pick up where you left off following the barbell break. 

Score | Total rounds + reps on the barbell.

Front Squats | 6 unbroken.

Push Jerks | 6 unbroken. 

Double Unders | 0:30 or less, aim for unbroken.

Chest Up

Cue athletes to keep their chest lifted and shoulders back throughout the movement.

Maintaining an upright torso helps prevent forward lean and keeps the bar path over the midfoot for better balance and control.

FRONT SQUAT

Reduce Percentages
Squat to Box/Target
Sub Dumbbells
Back Squats
Overhead Squats
Lunges        

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PUSH JERKS

Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Split Jerk
Push Press
Push-Ups
Handstand Push-ups

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DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
6 Burpees 
0:30 Effort On Any Machine 

Athletes will need their own equipment today.