Friday 9/13/19

By September 12, 2019 WODs No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
4 Split Jerk @ 80%
*Don’t exceed 80%. These are pretty heavy, so you’ll likely need to reset between reps. If you can go Touch & Go, hey more power to ya. Continue to focus on footwork, then speed and pressing under the bar.
+
20 x 15lb Plate Rear-Foot Elevated Lunges w/ 2-KB Farmer’s Hold (10r/10r)
*Partner up and share KBs

WOD
3 Rounds
9, 6, 3
L: HRPU; Spl: HSPU; S: SHSPU
Burpees
2-DB Box Step Overs – L: 25/15; Spl: 35/25; S: 50/35
Rest 2min (at the completion of 1 Round of 9, 6, 3)
*These rep schemes should allow you to do everything unbroken and fast. The real goal of this workout is getting you more attuned to performing step overs quickly. No round should exceed 3min.

Daily Reading
1. The Emotional Experience of High Intensity Exercise
2. Eliminate Poor Reps To Build More Muscle

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