This your 12th and last week of our Strength Biased Cycle. This week on your recurring lifts you will look to peak on one of your sets of 3×3. From that we should have a good idea of what weights to start at when we test single rep maxes next week.
Below our 4 days worth of WODS, but check back regularly as changes are entirely possible.
Strength 1- 3×3 Deadlift for Load. Peak on any single set.
Strength 2- Stiff Legged Deadlift 3×3 For Completion tempo controlled at 2-1-2-1
Strength 3- Good Mornings 3×3
Work- For Completion (No Time Element) 10 Rope Climbs.
Strength 1- 3×3 Overhead Movement for Load. Peak on any Single Set
Strength 2- EMOMx5 Heavy Overhead Singles.
Strength 3- Scapular Retractions with a band.
Strength 1- Pullups 3×3 For Load. Peak on any one set.
Strength 2- 3x Chin Above the Bar Static hold for Max length
Work– Helen rft run 400 m/ 21 KB Swings/ 12 Pullups
ELIZABETH- 21-15-9 For Time of Squat Cleans 135/95, Ring Dips.