160830 ~ Pyramid Cycle

Overy 20 Weeks have passes since we started our strength focus.  We have been working through waves focusing on various 7, 5, and 3RM.  It is now time to shift focus....we will continue to build our strength, but our volume and reps are going to change.......Pause Squats, Pause Bench...Pause, Pause, Pause....time to have some fun and feel some new muscles engaging!

Strength:

Backsquat

Every 2 min  x 10 min:

5 @ 65/75%

5+ @ 85%

 Then….

Pause Squats (3s in the hole)

3x 5 @ 65%

Conditioning:

Complete For Time:

1 mile Run

30 Pullups

60 DU’s

20 Ring Dips

40 DU’s

10 Bar MU

20 DU

 20 min Cap

Cash Out:


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