Wednesday 11/8/17

By November 7, 2017 WODs No Comments

Strength Cycle: Cycle 2 – Week 4

Strength/Skill
E3M12M
2 Push Press @ 90%
+
Pullup Progression:
Life-Life: Hang from pullup bar as long as possible b/t Push Press sets
Life: Over 4 sets, perform strict pullup reps of 4, 4, 3, 2 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 9, 8, 7, 6 (assuming max of 10 strict pullups)

WOD
AMRAP 20
4 CTB Pullups (S: 2 BMU)
8 Burpees
16 DB Snatch – 30/20 (S: DB OHS – 50/35)
Rest 30sec
*Life – work on alternating hands quickly on the DB Snatch. Sport – you’re doing all 16 DB OHS on ONE arm, then switching arms in the next round. Aim for max 90sec at this station. If you can’t get it done that quickly, then move on and modify in subsequent rounds.

Cooldown
Pec Stretch on Rig
Puppy Dog

Optional Run Programming
6 Rounds
Run 3min Max Distance
Rest 45sec
*Workout focus is pacing consistency. Did you hold your selected pace from start to finish?

Daily Reading
1. The best time to take Creatine
2. 10 Types of Burpee You Haven’t Tried Yet
3. 6 Surprising Reasons You’re Not Building Muscle
4. 7 Natural Alternatives to NSAIDs (& My “Nutrient Shotgun Approach” To Tackling Exercise-Induced Soreness & Aggravation)

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