Power Cycle – Week 5

Monday
Strength
Every 2 Minutes for 30 Minutes
1 Front Squat

Aim
Strength / Focus

Mobility
Butterfly Stretch

Tuesday
Metcon
“ynaphipe”
5 Rounds:
10 Dumbbell Shoulder to Overhead 22.5/15Kg
10 Toes to Bar
-rest 2 minutes-
5 Rounds:
30 Double Unders
10 Power Snatches 35/20Kg

Aim
Forearm endurance / breathwork

Mobility
Straddle Stretch

Wednesday
Metcon
“Nostalgia”
AMRAP 15
5 Bar Muscle Ups
10 Wall Balls
20 Double Unders

Aim
Sport Practice / Enthusiasm

Mobility
Wall Ball Thoracic Stretch
Frog Stretch

Thursday
Metcon
“Back To December”
50′ Handstand Walk
25 Double Kettlebell Swings 24/16Kg
50′ Handstand Walk
25 Kettlebell Snatches Right Arm 24/16Kg
50′ Handstand Walk
25 Kettlebell Snatches Left Arm 24/16Kg
50′ Handstand Walk
25 Double Kettlebell Swings 24/16Kg
50′ Handstand Walk

Aim
Core Tension / Focus

Mobility
Bretzel Stretch
Shoulder Extension Stretch

Friday
Metcon
“Regionals 2016.4 (Dumbbell Version)”
4 Rounds
28 Pistols
16 Dumbbell Power Cleans 22.5/15Kg

Aim
Back Endurance / Self-Talk

Mobility
Couch Stretch

Saturday
Metcon
“Johnny Blaze”
5 Rounds
2 Minute Interval
10/7 Cal SkiErg
5 Push Jerks 61/43Kg
AMRAP Chest to Bar Pull Ups

-rest 2 minutes-

Aim
Precision / Recovery

Mobility
Half Moon Lat Stretch
Straddle Stretch

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