The big man Frank Lara is ready for cycle 4. Are you?
Cycle 4 Day 2
Welcome to Cycle 4. If you missed the preview show last week that explains what you will be up to, head you our YouTube channel to check it out. As we said in the show you will see the days written up a bit differently than in the past in hopes to weed out some of the confusion our old system brought.
Mandatory work, listed in suggested order:
Slow 10 Minute AMRAP
Assault Bike 30 Calories
20 Empty Bar Thrusters
10 GHD Sit-ups
15 Shoulder to OH 145/100lbs
Assault Bike 15 Calories
3. Olympic Lifting
EMOM for 7 Minutes
3 Touch and Go Squat Cleans @65-75%
Start at 65%, only work up if they feel smooth.
4. Interval Work
AMRAP 3 Minutes x3
21 Thrusters 105/70lbs
Max Bar Facing Burpees in remaining time
Rest 1 Minute Between AMRAPs
Then, depending on your weaknesses, choose ONE of the following:
Work up to a heavy set of 5 Push Jerk from the floor
30 Push Jerks for time in unbroken sets of 5 @80% of the weight you worked up to.
All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.
5b. Bitch Work
Rest 1 Minute
With a partner, complete death by strict HSPU
Minute 1: 1 HSPU
Minute 2: 2 HSPU
Minute 3: 3 HSPU
And so on until you fail to complete the round.
You may switch with your partner at any point to accumulate the number of reps needed to complete each round.