The gains continue this week. It’s the last week of the barbell cycling and the last week you will be setting a 5-rep max. So, without any further ado, here is what’s in store this week.
The volume day of the Texas method continues then the snatch cycling is on its last week so you will be working for 90 seconds and resting for only 30, try to keep the movement constant through the whole period of work. To finish is 5 rounds of hspu, ohs and bar facing burpees.
3 workouts for your pleasure. 1 – a 12 minute AMRAP of thrusters, pullups and running. 2 – 4 min amrap of handstands walking, American swings and double under’s with 2 minutes rest. 3 1-10-1 TTB, the same format as the pullups, it will be interesting to see the difference in time it takes you.
Keeping the front squat volume, you will be working out for your rest. Between each set you will be running 600m, you can scale this to 400m if running isn’t your strong point. It’s in so you can get used to going into heavy movements while your slightly out of breath. It will also see how you deal with heavy work while under fatigue. The clean and jerk cycling is the same as Mondays snatch so no more needs to be said. The workout is a mixture of wall balls, med ball cleans and clean and jerk to finish.
The workout is long and consists of an AMRAP ladder of each exercise then you will be doing a chipper of all the movements. Change your mind-set from pacing through a AMRAP, to ploughing through a chipper.
This is last time you will be setting a 5-rep max, Don’t let your pride get in the way. If you feel you have already set your 5-rep max in the weeks before, just set a 3 or a 4. The workouts are two open workouts 13.2 and 15.3, Overhead squats again the muscle ups, wall balls and double under’s.
There you have it, the week of workouts.
Rest well with what you have left of the weekend.
The CFR Crew