Friday 11/17/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
OTM for 4min
2 Squat Clean w/ pause at knee @ 60-70%
-then
E2M14M
L: 2; S: 1 Squat Clean @ 82.5-92.5%
*Heavier than last time!
+
Work on Double Unders between lifts

WOD
60/40 Cal Row or 48/32 Cal Bike or Run 600m
30 Power Cleans – L: 115/75; S: 155/105

-rest 3min, then:
Run 1 mile

*Remember last Friday, and how much the first part SUCKED? That’s goal here, too. The time domain on the first piece is sub-5min. Power Clean weight should be moved pretty easily. Fast singles are a must. For the mile path, start from the *run door*, run straight down the hill as if taking the 600m route, take a right and follow the sidewalk to Edith Road (where you turn left for Champions Park), then turn around come back.

Cooldown
Bretzel
Forward Fold

Daily Reading
1. Bigger, Better Deal
2. Could Weight Distribution Be the Reason You’re Missing Olympic Lifts?
3. Banded Push-up Modification
4. WHO To Farmers: Stop Giving Your Animals So Many Antibiotics

Recent WODs

Friday 11/17/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill OTM for 4min 2 Squat Clean w/ pause at knee @ 60-70% -then E2M14M L: 2; S: 1 Squat Clean @ 82.5-92.5%…

Unloaded 11/16/17

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Unloaded OTM for 32min: min 1) 15/10 Cal Row or 12/8 Cal Bike or Run 200m min 2) 10 DB Floor Press or Banded Pushup (criss-cross the band around your…

Thursday 11/16/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill OTM for 12min: Power Snatch 4 x L: 3; S: 1 Snatch Pull 4 x L: 3; S: 1 Snatch Deadlift 4…

Wednesday 11/15/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill E3M12M 4 Push Press @ 80+% + Pullup Progression: Life-Life: Hang from pullup bar for 1min or longer Life: Over 4 sets,…

Tuesday 11/14/17

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Strength Cycle: Cycle 2 – Week 5 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 11/13/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill E2M12M 3 Power Snatch (S: Squat Snatch) @ 75-80% *If you don’t know your 1RM or your snatch is still developing, then…

The Weekend WODs

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Saturday Teams of 2 In 10min, complete: 20 Clean & Jerks – L: 95/65; S: 135/85 20 Clean & Jerks – L: 115/75; S: 165/105 20 Clean & Jerks –…

Friday 11/10/17

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Strength Cycle: Cycle 2 – Week 4 Strength/Skill OTM for 4min 2 Power Snatch (S: Squat Snatch) w/ pause at knee @ 60-70% -then E2M14M L: 3; S: 1 Power…