We are now getting into Week 10 of the Hercules Cycle and nearing the end of our main phase before we hit some of our re-tests going into a light transition phase that will set us up for our Open Cycle. The goal here with this week is to start progressing loads and build some more specific work into the mix that will target our test workouts in the coming weeks. This week hits some good challenging workouts mixed with a good amount of fun and variance. Focus on consistency and effort throughout the week, while maximizing recovery between sessions.
Weightlifting / Strength:
- Monday: Battery Work /Barbell Cycling in Metcon
- Tuesday: Split Jerk 6×2
- Thursday: Back Squat 4×5
- Friday: Segmented Squat Snatch
- Sunday: Bench 5×10 + Bodybuilding
Gymnastics Skill Development:
- Monday: Ring Muscle-Ups
- Thursday: Chest to Bar Pull-Ups
- Friday: Strict Handstand Push-Ups
- Sunday: 5×10 Strict Pull-Ups
Specific Metcon Focus Points:
- Monday: Challenging Triplet
- Wednesday: Long Aerobic Endurance and Muscular Stamina Workout
- Thursday: High Intensity Triplet 10:00 AMRAP
- Friday: Diane-ish Workout
- Sunday: Pump City
