Read the explanation of this strength & conditioning cycle on Monday’s post!
Strength/Skill
E3M15M
4 Push Jerk
Life: Find a heavy 4
Sport: If you’re cleaning up your movement, don’t exceed 65%. If movement looks good, then make your way into the 70s or higher…
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In between set 1, perform 30-40 Thin Band Sword Pulls (15-20 ea arm)
In between set 2, perform 20 Thin Band Facepull into W into Y-Press
In between set 3, perform 20 Thin Band Snow Angels (10 ea arm)
In between set 4, perform 30-40 Thick Band Bear Hugs (15-20 ea arm)
*The point of these shoulder accessory movements is to really “feel the burn”. If you don’t, then either add reps or use a thicker band (with proper technique!)
WOD
AMRAP 8
50 Situps
50 Wallballs
50 Alternating KB Snatch – L: 53/35; S: 70/53
Daily Reading
1. Shoulder internal rotation and how it affects athletes and fitness
2. My New and Improved Diet
3. The surprising problem with calorie counting. [Infographic]
4. How Gary Vaynerchuk Gave Me The Best Advice Ever