Call us old school, but you can’t argue the effectiveness of a good old linear progression. It’s easy to get wrapped up in how cool a program looks on paper and abandon simple, hard work for something more trendy. Who’s been steadily adding weight to their 5×5 this cycle and is ready to crush re-test week?
View the Cycle 3 Podcast HERE!
2019 Cycle 3 – Week 5 Day 1
1. Warm-up
Floss Quads above Knee
5 Steady Rounds
20′ Handstand Walk
10 Back Extensions
5 Light Goblet Pause Squats
2. Strength
Back Squat
5×5 @ 90% 5RM
3. Oly
Power Clean
4 Rounds
:90 on
2:30 off
Singles @ 85-90%
Drop and Reset
4. Met-Con
For Time
100′ Handstand Walk
400m Ski
400m Run
80′ Handstand Walk
300m Ski
300m Run
60′ Handstand Walk
200m Ski
200m Run
40′ Handstand Walk
100m Ski
100m Run
20′ Handstand Walk
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Interval
For Time
10 Rounds
10 Thrusters 115/75lbs
1 Legless Rope Climb
Rest :30
6. Bitch Work
For Time
4 Rounds
20/12 Calories on AAB
15/12 Calorie Row
Rest 3:00
Switch starting movement each round
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