FRIDAY 260918
“THE DESCENDING PYRAMID”
7 min AMRAP
3 min Rest
5 min AMRAP
2 min Rest
3 min AMRAP
1 min Rest
1 Round for Time
12 Alternating Weighted Lunges 53/35
9 KB Swings 53/35
6 Alternating KB Cleans 53/35
Three windows of work, three chances to push your limits, followed by a final all-out sprint to the finish line. As the clocks get shorter, your intensity must climb. Pick up the kettlebell, hold your posture tight on the lunges, and dominate the breakdown.
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Strength & Olympic Lifting
Week 4 of 8 – Series Clean
Power Clean Strength
Skill Work
4x(1×1) – Clean Pull + Power Clean
3×2 – Power Clean + Push Jerk
Strength Work
6×2 Power Clean @ 75-80%
Accessory Work:
4 Rounds for Quality
8 Clean-Grip Deadlift
8/per leg Front Rack Bulgarian Split Squat
8 Strict Barbell Row
40m Farmer’s Carry
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minute class)
430PM – Workout of the Day