6MMGC - Cycle 1 - Week 1
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Week 1
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MondayTuesdayThursdayFridaySaturday
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WarmupWarmupWarmupWarmupWarmup
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WeightliftingWeightliftingWeightliftingWeightliftingWeightlifting
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Hang Power Snatch 3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%Snatch Deadlift 2 x 3 @ 80%, 2 x 3 @ 85%Clean 3 @ 50%, 3 @ 60%, 3 @ 70%, 2 x 3 @ 75%Snatch 2 @ 50%, 3 @ 60%, 3 @ 70%, 2 x 3 @ 75%, 2 x 2 @ 80%Back Squat 5RM; 4 x 5 @ 90% of 5RM
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Barbell Walking Lunge 5 x 5Press 5RM; 4 x 5 @ 90% of 5RMFront Squat 3RM; 4 x 3 @ 90% of 3RMPush Press 5RM; 4 x 5 @ 90% of 5RMClean Deadlift 4 x 4 @ 80% of clean 1RM
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Power Jerk, behind the neck 3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%Barbell Row 5 x 8Overhead Squat 3 @ 50%, 2 x 3 @ 60%, 2 x 3 @ 70%
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*feel free to alternate between Push Press and Barbell Rows
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ConditioningConditioningConditioningConditioningConditioning
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10 Rounds:6 Rounds:None.4 Rounds:10 Rounds:
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6 Pullups10 Box Jumps (24/20")15 Dumbell or Kettlebell Thrusters (weight for unbroken)6 Toes to Bar
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6 Pushups10 GHD Situps20 Walking Lunge6 Wall Ball Shots
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6 Pistols or 12 jump lunges5 Muscle Ups or 10 Ring Dips15 Burpees6 KB Swings (70/53#)
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rest 2 min between rounds
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rest 5 min then:
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Dumbell Row 5 x 8/arm
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Weightlifting rest intervals:
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Less than 70% = 1 min
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70-85% = 2 min
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85-95% = 3 min
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Over 95% = 5 min
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