- Here is an example of what to expect in the newest cycle
- W/U (all weeks) BB/10…40ish/10…50ish/10 (3x)
week 1: 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) Lift: 1, 2, 3, 4, 5
week 2: 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10) Lift: 2, 3, 4, 5, 1
week 3: 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10) Lift: 3, 4, 5, 1, 2
increase upper body 5# and lower body 10#
week 4: 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) Lift: 4, 5, 1, 2, 3
week 5: 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10) Lift: 5, 1, 2, 3, 4
week 6: 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10) Lift: 1, 2, 3, 4, 5 - BB, 40ish, & 50ish should be done in the time it takes to make your weight changes.
- There are multiple sets at 50ish (recover :60? :90? between these)
- Attempt to get "work sets" EOMish
- Cut yourself off at 10 on the (+) set & immediately drop back to AMRAP & lift
