Thursday 10/19/17

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Strength Cycle: Cycle 2 – Week 1

Strength/Skill
OTM for 12min:
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
*We’ll alternate snatch pulls & clean pulls on Thursdays, in hopes of applying the strength gains of Cycle 1 to the Oly work of Cycle 2

Watch today’s video for tips on your Snatch Pull & Snatch Deadlift.

WOD
AMRAP 16
Run 400m or Row 500/400m or Bike 1000/800m
L: 9; S: 15 Kipping HSPU (or L: Pike HSPU on Box or HRPU)
Rest 2min
*HSPU should be completed in 3 sets or less each time. Scale to Pike HSPU first, or modify to HRPU. ”

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

Unloaded
OTM for 5min
L: 6; S: 9 T2B
Max DB Right-Arm Thrusters
-immediatley into:
OTM for 5min:
L: 6; S: 9 T2B
Max DB Left-Arm Thrusters

-rest 4min, then:

Teams of 2
40, 30, 20, 10
Cals on Bike
Cals on Rower
*Cap = 20min. Alternate Bike & Rower with partner. P1 bikes 40 cals, while P2 rows 40 cals, then they switch so P1 rows 40 cals, while P2 bikes 40 cals. It’s very likely that you’ll be waiting on the Bike partner to finish, which is by design. Enjoy the rest.

Daily Reading
1. The Ultimate Health Drink for Lifters
2. 39 Things I Learned By 39
3. 8 Of The Fittest Women On Earth Share Exactly What They Eat Every Day
4. Tip: How to Increase Self-Control

Recent WODs

Thursday 10/19/17

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Strength Cycle: Cycle 2 – Week 1 Strength/Skill OTM for 12min: Power Snatch 4×1 Snatch Pull 4×1 Snatch Deadlift 4×1 *We’ll alternate snatch pulls & clean pulls on Thursdays, in…

Unloaded 10/19/17

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Unloaded OTM for 5min L: 6; S: 9 T2B Max DB Right-Arm Thrusters -immediatley into: OTM for 5min: L: 6; S: 9 T2B Max DB Left-Arm Thrusters -rest 4min, then:…

Wednesday 10/18/17

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Strength Cycle: Cycle 2 – Week 1 Strength/Skill E3M12M 4 Push Press @ 80% + Pullup Progression: Life-Life: Hang from pullup bar as long as possible b/t Push Press sets…

Tuesday 10/17/17

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Strength Cycle: Cycle 2 – Week 1 Strength/Skill In 6min: Work up to a heavy Back Squat single around 90%. Gotta move fast to get this done! -then E2M10M 3…

Monday 10/16/17

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Strength Cycle: Cycle 2 – Week 1 Strength/Skill E2M12M 3 Power Snatch (S: Squat Snatch) @ 70-75% *If you don’t know your 1RM or your snatch is still developing, then…

Unloaded 10/15/17

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Unloaded 7 Rounds Every 3min: 15/10 Cal Row or 12/8 Cal Bike or Run 200m 12 Burpees 12 KB Lunges – L: 35/26; S: 53/35 *rack it however you like…

The Weekend WODs

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Saturday Teams of 2 In 28min, complete: Bike 200/133 Cals or Row 250/167 Cals (no running option) 150 Wallballs – L: 20/14; S: 30/20 In remaining time get as far…

Friday 10/13/17

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Strength Cycle: Cycle 2 – Test Week Strength/Skill In 18min: Find 1RM Clean & Jerk WOD Teams of 2 3 Rounds P1 – Row 500/400m or Bike 1000/800m or Run…