I have added the programming for Quarter 2 Cycle 3, which is a speed and cardio cycle. If you want to see the overview again, check here.
Here are some notes:
- We have several progressions listed, Handstand Push-Up (HSPU), Plyometric Push-up (Plyo), Muscle-Up. These progressions are posted at the gym or will be on the board. Ask a coach if you don’t know where you are in those progressions. Having said that, this is a speed and cardio cycle so whatever movement you do should be two steps down from where you are in the progression. For instance, if you can do 2 or 3 muscle-ups, then for a workout like Monday, May 19, where you have to do 9 in three minutes along with thrusters and burpees, you might want to do something like 3 jumping muscle-ups.
- On the Thursday, May 15 workout it says DB FS (20% BS), which means use about 20% of the heaviest BS that day in each hand. There are squats on Wednesday, Thursday and Friday of that week so consider rounding down and moving faster. Same with the workout on Tuesday, May 20.
- Stir the pot is the second exercise in this article. What she is demoing, with her feet together, is harder than it looks. Be careful to keep your shoulders away from your ears.
- Note that thrusters, overhead squats (OHS), Handstand push-ups (but not kick-ups) require a 2 or more on the FMS. If you don’t know what that is, we need to talk.