Thursday 5/31/18

Strength Cycle: Post-Open Cycle – Retest Week

Strength/Skill
In 16min:
Find 3RM Front Squat

-Last tested: 4/5/18

WOD
AMRAP 3
Max Clean and Jerk – L: 75/55; S: 95/65
Rest 2min
AMRAP 3
Max C2B (S: BMU)
Rest 2min
AMRAP 2
Max OHS
Rest 1min
AMRAP 2
Max Pullups (S: C2B)
Rest 1min
AMRAP 90sec
Max Thrusters
Rest 1min
AMRAP 90sec
Max Jumping Pullups (S: Pullups)
*This will be a fun one to retest. Not much to say other than go for broke each time.

Cooldown
Foam Roll On Your Own

Unloaded
OTM for 5min:
6 KB SDLHP – L: 35/24; S: 53/35 +
6 KB Goblet Squats +
6 KB Snatch – from the hang – 3l/3r
*All in the minute

-immediately into:

OTM for 5min:
L: 9; S: 14 Burpees

-immediately into:
OTM for 5min:
20 Plate Ground-to-Overhead – L: 15/10; S: 25/15

-rest 4min, then:

OTM for 12min:
Odd: 15/10 Cal Row or 13/9 Cal Bike
Even: 15 Situps

Run Programming
3min Run Max Distance
Rest 45sec
3min Run Max Distance
Rest 45sec
2min Run Max Distance
Rest 30sec
2min Run Max Distance
Rest 30sec
60sec Run Max Distance
Rest 15sec
60sec Run Max Distance
*all efforts should be hard

Daily Reading
1. Two Tricks for a Better Kettlebell Swing
2. How Your Fitness May Benefit Others
3. 6 Clever Ways to Stop Overeating Late at Night
4. There’s More To Lifting Weights Than Lifting Weights

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