Thursday 1/11/18

By January 10, 2018 WODs No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
3 Push Jerk @ 85%
*As the weight increases, it becomes more vital to use your torso to move the weight, then aggressively push under the bar.
+
L/S: 30sec Max Distance on Bike or Rower
*If you used the Bike last week, try to use the Rower this week. And vice versa. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.

WOD
15, 12, 9
Power Snatch – L: 95/65; S: 135/95
2x Situps
*Just four weeks ago, we hit a similar pattern of 21, 15, 9 at less weight. Can you hang on with more weight this time? The sit ups are nothing but a quick break in between sets. Choose a weight that allows you to do sets. No singles until maybe the last round.

Cooldown
On your own: Roll out quads, hips, glutes, and calves

Unloaded
AMRAP 15
21 Wallballs
15/10 Cal Row or 12/8 Cal Bike
9 2-DB Deadlifts L: 50/35; S: 70/50

-rest 5min, then:

AMRAP 15
10, 20, 30, 40, 50, etc…
L: Air Squats; S: Pistols
Cals on Bike or Rower
*Get as far as you can in 15min.

Daily Reading
1. Help! I’ve Stopped Losing Weight. What Do I Do?
2. Biohacking Your Manhood: The Proven Habits, Foods, Exercises, Workouts, Nutrients & Tools That Boost Testosterone & Libido
3. To Change Your Life, Consider the Easy Route
4. Creating the Habit of Going to the Gym

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