Monday 11/13/17

By November 12, 2017 WODs No Comments

Strength Cycle: Cycle 2 – Week 5

Strength/Skill
E2M12M
3 Power Snatch (S: Squat Snatch) @ 75-80%
*If you don’t know your 1RM or your snatch is still developing, then just find a heavy 3 by your 2nd or 3rd set and hit for the rest of the time. Sport: stick to the percentages.

WOD
5 Rounds
Max Reps Push Jerk – 115/75 (S: HSPU)
Max Reps Pullups
*Cap = 16min. Rest as needed b/t movements & rounds. This isn’t for time; it’s for total reps. Don’t rush back and forth between the two. Take enough time resting so you can give a full effort to each movement in each round. We’re looking for double-digit reps of each movement in each round.

Cooldown
Puppy Dog
Scorpion

Optional Run Programming
Run 25min Max Distance
Rest 5min, then:

5 Rounds
Hill Run (this is the tall hill beside the gym – aka, the *Alley*)
Rest 90sec

Daily Reading
1. 4 Techniques To Bust Through Your Weight Loss Plateau
2. How to stick to a diet or workout plan, according to science
3. The Prescription of Strength Training For Treating Depression And Optimizing Cognitive Performance
4. These Are the First Images of the Nike Metcon 4s (Plus Tentative Release Date)

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