Strength Cycle: Open Cycle – Week 4
Life: 3 (Snatch Deadlift + Hang Power Snatch)
Sport: 3 Squat Snatch – start around 80%
After set 1, perform 30-40 Thin Band Sword Pulls (15-20 ea arm)
After set 2, perform 20 Thin Band Facepull into W into Y-Press
After set 3, perform 20 Thin Band Snow Angels (10 ea arm)
After set 4, repeat whichever sucks the most for you!
*The point of these shoulder accessory movements is to really *feel the burn*. If you don’t, then either add reps or use a thicker band (with proper technique!). Don’t shrug up your shoulders
L: 50 S: 100 Double Unders
30 Push Jerk – L: 95/65; S: 135/95
Run L: 200m; S: 400m or Row L: 250m; S: 500m or Bike L: 500m; S: 1000m
L: 30; S: 50 Double Unders
20 Push Jerk
L: 10; S: 25 Double Unders
10 Push Jerk
*Push Jerks should be possible in 2 sets or less and the DUs should be 3 sets or less. Time domain is 10-14 minutes.
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