Cycle 2 – Day 40 – Upper Body Max

Skills – Competitors

• Handstands
• Practice Handstand position, and progressing to removing feet from wall

Or

• Handstand Walking
• Work for max distance in 5minutes

Workout

Strength	Olympic Lifting
Weighted Chinup 1RM Testing 10 minutes to find 1RM Warm up with sets of 5, 5, 3, 3 Perform 1-7 1RM attempts If you can’t do a chinup, then do 5 x max w/ bands Leg Curls or Stiff Leg Deadlifts 4 x 8, 45sec rest Narrow Grip Bench 5 x 5, 1 min rest	Weighted Chiup 1RM Testing 10 minutes to find 1RM Warm up with sets of 5, 5, 3, 3 Perform 1-7 1RM attempts Stiff Leg Deadlifts 4 x 8, 45sec rest Push Press 4 x 8, 1min rest

WOD

4 rounds, 10min time cap

• 3 x Push Press @ 80%
• 5 x Dips
• 10x KB Clean/arm @ 24kg/16kg

Accessory Work – Competitors

• Back Extensions
• 4 x max, 1min rest

Recovery

See Recovery Information for details.

Post workout weights and times to comment. Include your MFS scores.

Cycle 2 – Day 39 – Lower Body Dynamic

Skills – Competitors

• Butterfly Kip Practice

Workout

• Zercher Squats
• 10 x 2 @ 55% (50% of BSQ) , 45sec rest

• Single Leg Deadlift w/ DBs in both hands
• 4 x 8/leg, 1min rest

• Alternating or Walking Lunges w/ Barbell in Front Rack
• 4 x 10/eg, 1min rest

WOD

4 rounds, 10min time cap

• 5 x Box Jumps @ 24/20 inches (no higher)
• 3 x Deadlift @ 70%
• 1 x Pullup

Accessory Work – Competitors

• DB Row
• 4 x 8, 1min rest

Recovery

See Recovery Information for details.

Post workout weights and times to comment. Include your MFS scores.

Cycle 2 – Day 37 – Upper Body Dynamic

Skills – Competitors

• Yoke Carry
• 4 x 20 meters

Or

• Butterfly Kip Pullups
• 4 x max, 1min rest

Workout

Strength	Olympic Lifting
Dips 10 x 3 Narrow Grip @ 50%, 45sec Reverse Hyper or Weighted Glute Bridge Glute Bridge – Feet on 4 risers + step 4 x 8, 45sec rest Push Jerk 6 x 2 @ 80%, 1min rest	Dips 10 x 3 Narrow Grip @ 50%, 45sec rest Reverse Hyper or Weighted Glute Bridge Glute Bridge – Feet on 4 risers + step 4 x 8, 45sec rest Push Jerk w/ Snatch Grip 6 x 2 @ 75-100% of Snatch, 45sec rst

WOD

Content

• 3 Pullups
• 6 Deadlifts @ 65%
• 150m Row or 2 Prowler Sprints @ 20 meters

Accessory Work – Competitors

• Pendlay Row
• 4 x 6, 1min rest

Recovery

See Recovery Information for details.

Post workout weights and times to comment. Include your MFS scores.

Cycle 2 – Day 35 – Recovery Day

No exercise at 50% or higher intensity.

Preferred activities include an ice bath, sleep, foam rolling, lacrosse ball work and generally relaxing.

Cycle 2 – Day 33 – Upper Body Max

Skills – Competitors

• Depth Jumps
• 5 x 5
• Women: drop from 16, jump to 20-24
• Men: drop from 20, jump to 24–30

Workout

Strength	Olympic Lifting
Narrow Bench Press 1RM Testing 10 minutes to find 1RM Warm up with sets of 5, 5, 3, 3 Perform 1-7 1RM attempts Cable Row 4 x 8, 1min rest Press 4 x 8, 45sec rest	Narrow Bench Press 1RM Testing 10 minutes to find 1RM Warm up with sets of 5, 5, 3, 3 Perform 1-7 1RM attempts One Handed Cable Row 4 x 8, 1min rest Push Jerk 6 x 3, 45sec rest

WOD

5 rounds, 8min time cap

• 5 x Push Press @ 60%
• 5 x Push Jerk @ same
• Row 250m

Accessory Work – Competitors

• Skullcrushers
• 4 x 8, 1min rest

Recovery

See Recovery Information for details.

Post workout weights and times to comment. Include your MFS scores.

Cycle 2 – Day 32 – Lower Body Dynamic

Skills – Competitors

• KB Snatch
• 5 x 5 per arm, 45sec rest

Workout

Strength	Olympic Lifting
Back Squat 10 x 2 Grip @ 50%, 45sec rest Stiff Leg Deadlift 5 x 5, 45sec rest 1/4 Front Squat Squat down all the way, come up 1/4, squat back down, stand up 5 x 5 @ 60-70%, 45sec rest	Hang Clean + High Hang Clean 12 x 1 @ 75%, 1min rest Stiff Leg Deadlift 5 x 5, 45sec rest 1/4 Front Squat Squat down all the way, come up 1/4, squat back down, stand up 5 x 5 @ 60-70%, 45sec rest

WOD

3 rounds, 8min time cap

• 10 x Hang Clean @ 50%
• 10 x Step Ups @ 50#/30#/arm

Accessory Work – Competitors

• DB Row – 2 arms at once
• 4 x 8, 45sec rest

Recovery

See Recovery Information for details.

Post workout weights and times to comment. Include your MFS scores.

Cycle 2 – Day 31 – Skills & GPP

Skills – Competitors

• Row 500m @ 70%
• Row 500m Sprint

Workout

• Thrusters
• 6 x 3, 1min rest

• Overhead Squat
• 5 x5, 45sec rest

• Snatch Grip Row
• 5 x 5, 1min rest

WOD

3 rounds, 10min time cap

• 5x KB Snatch/arm @ 24kg/16kg
• 5x KB Clean and Jerk/arm @ 24kg/16kg
• 1 Power  Clean + 3 Jerks @ 75% of Jerk

Accessory Work – Competitors

• Row 1000m Sprint
• Puke

Recovery

See Recovery Information for details.

Post workout weights and times to comment. Include your MFS scores.

Cycle 2 – Day 30 – Upper Body Dynamic

Skills – Competitors

• Hang Clean
• 5 x 3 @ 70%

Workout

Strength	Olympic Lifting
Bench Press 4 x 3 Narrow Grip @ 50% 4 x 3 Medium Grip @ 50% 4 x 3 Wide Grip @ 50% 45sec rest between all sets. Weighted Glute Bridge Shoulders on a bench 4 x 8, 1min rest Dips 5 x 5 @ 50%, 1min rest	Push Jerk 5 x 3 @ 55%, 45sec rest Split Jerk 5 x 3 @ 55%, 45sec rest Weighted Glute Bridge Shoulders on a bench 4 x 8, 1min rest Dips 5 x 5 @ 50%, 1min rest

WOD

5 rounds, 8min time cap

• 5 Dips @ BW
• 5 Neutral Grip Pullups
• 400m Run

Accessory Work – Competitors

• Yoke Carry
• 10 x 20 meters, 45sec rest

Or

• Farmer’s Carry
• 10 x 20 meters, 45sec rest

Recovery

See Recovery Information for details.

Post workout weights and times to comment. Include your MFS scores.

Full Extension = Full Power

When weightlifting, it is optimal to get to full extensions before the arms break. The fourth frame in the lower left side below demonstrates that perfectly.

Cycle 2 – Day 29 – Lower Body Max Effort

Skills – Competitors

• 300 Double Unders
• Each stop/miss do 3 standing broad jumps

Workout

Strength	Olympic Lifting
Box Squat 3RM Testing 10 minutes to find 1RM Warm up with sets of 10, 5, 5 Perform 1-7 3RM attempts Seated Good Mornings 5 x 5, 30sec rest Barbell Lunges – Alternating Legs 4 x 10/leg, 45sec rest	Snatch 1RM Testing 10 minutes to find 1RM Warm up with sets of 3, 3, 3, 3 Perform 1-7 1RM attempts Seated Good Mornings 5 x 5, 30sec rest Heaving Snatch Balance 8 x 2 @ 60-100%, 1min rest

WOD

5 rounds, 10min time cap

• 3 x Power Cleans @ 70%
• 250m Row

Accessory Work – Competitors

• Yates Row
• 2 x 8, 45sec rst

• Chinups
• 2 x max, 1min rest

Recovery

See Recovery Information for details.

Post workout weights and times to comment. Include your MFS scores.