Weightlifting/Barbell Cycling Exponential EMOM Week 1/4
Back or Front Squat
5 reps, EMOM 5, at 50% 1RM
1:00 rest, change weights
3 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights
2 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 70%
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 75%
Weightlifting Conditioning, Short-Duration
“One You One Bar” Version A
AMRAP 7:
10 thrusters
10 hang power cleans
Barbell: SC=LIGHT or empty bar; RX=75/55, RX+=95/65
Muscle cleans are acceptable for veteran athletes ONLY.
For RX+, sets of thrusters must also be unbroken.
