Strength Cycle: Open Cycle – Week 6
6 Push Jerk @ 82.5%
*As the percentages increase, it becomes even more important for you to be fast getting under the barbell. Wider feet, vertical dip and drive, and aggressive pushing under the bar will be the key to success. Try to perform these Touch and Go.
Run L: 400m; Spl/S: 600m or Row/Ski L: 500/400m; Spl/S: 750/650m or Bike L: 1100/900m; Spl/S: 1800/1500m
20 Deadlifts – L: 95/65; Spl: 135/95; S: 165/115
15 Pushup-on-Plate; Spl: 10; S: 15 Ring Dips
*Cap = 16min. Nothing should exceed two sets in any round. If you’d like to partner with someone, you could share a set of rings and perform the DL/Ring Dips in reverse order (A – DL/Ring Dips; B – Ring Dips/DL) to get some experience with them.