Strength Cycle: Phase 1 – Week 4 of 7

Strength/Skill
Every 90sec for 12min
1 High Hang (above knee) Power Snatch +
1 Low Hang (below knee) Power Snatch +
1 Power Snatch
*No resetting between reps. Rest remainder of 90sec. Add weight as you’re able.

WOD
25 Front Squats – L: 75/55; Spl/S: OHS – Spl: 75/55; S: 95/65
Row/Ski 250/200m or Bike 600/400m or Run 200m
Rest 2min
Row/Ski 250/200m or Bike 600/400m or Run 200m
20 Front Squats – L: 95/65; Spl/S: OHS – Spl: 95/65; S: 135/85
Rest 2min
15 Front Squats – L: 115/75; Spl/S: OHS – Spl: 115/75; S: 165/105
Row/Ski 250/200m or Bike 600/400m or Run 200m
Rest 2min
Row/Ski 250/200m or Bike 600/400m or Run 200m
10 Front Squats – L: 135/85; Spl/S: OHS – Spl: 135/85; S: 185/125
*Ascending weights and descending reps will definitely challenge you as you work thru big chunks of FS/OHS. The final weight should be something challenging for you, not something you rip thru quickly. Note that each round begins with the opposite movement.

Daily Reading
1. 7 Growth Mindset Tips to Boost Your Performance
2. Squat Tips for Better Joint Activation

Recent WODs

Wednesday 12/11/19

Strength Cycle: Phase 1 – Week 4 of 7 Strength/Skill E2M12M 4 Touch and Go Squat Clean *These sets should be a little heavier than two weeks ago, as we go one less rep than last time. Work on your bar path, and not *over-pulling* the bar every rep. Back...

Tuesday 12/10/19

Strength Cycle: Phase 1 – Week 4 of 7 Strength/Skill E3M15M Min 1) 5 Push Press + 5 Clapping Pushups + 5 Pullup Negatives or Strict Pullups Min 2) Optional: Row/Ski – 200/150m or Bike 500/400m MIn 3) Rest *Build across the sets. We want to see Touch & Go...

Monday 12/9/19

Strength Cycle: Phase 1 – Week 4 of 7 Strength/Skill E3M12M – Deadlift 1×6 @ 65% 1×5 @ 75% 1×4 @ 85% 1×1 @ 95% *If you missed Week 1 of the linear progression, stick with 60, 70, 80, and 90% for your sets. The reps are touch and go...

The Weekend WODs

Saturday Open Gym Hours: 7a-9a & 12p-2p Saturday Teams of 2 60, 50, 40, 30, 20, 10 Cal Bike/Row/Ski Push Jerks – L: 75/55; Spl: 115/75; S: 135/95 L: Abmat Situps; Spl: Hanging Leg Raise; S: T2B Power Clean AKBS – L: 35/24; Spl: 53/35; S: 70/53 *Cap = 35min....

Friday 12/6/19

Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E2M14M 3 x 3sec Pause Front Squat *Build as you go, but back off on the last set so you end with perfect reps. The first and last sets should be easy and flawless. WOD 100/70 Cal Bike or 120/85...

Thursday 12/5/19

Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill Every 90sec for 12min 1 High Hang (above knee) Power Clean + 1 Low Hang (below knee) Power Clean + 1 Power Clean *No resetting between reps. Rest remainder of minute. Add weight as you’re able. End heavier than 2...

Wednesday 12/4/19

Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E2M14M 5 L: Power Snatch; Spl/S: Squat Snatch *Build as you go, but back off on the last set so you end with perfect reps. WOD Teams of 2 AMRAP 15 50/40 Cal Bike/Row/Ski 50 Burpees Over Partner *At face...

Tuesday 12/3/19

Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E2M10M Even: 5 Strict Press @ 65% Across Odd: 5 Pullup Negatives or 5 Strict Pullups *Press like it’s 90%. Continue to focus on SPEED when pressing overhead. This should be a little bit heavier than last time. WOD Run...