Wednesday 11/16/16

Strength Cycle – Week 1

Strength/Skill
E2M12M
1 Clean Complex:
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*Start around 70% of your 1RM and build up
+
10 Band Pallof Press on each side

WOD
“15.4”
AMRAP 8
3 HSPU
3 Power Cleans – 185/125
6 HSPU
3 Power Cleans
9 HSPU
3 Power Cleans
12 HSPU
6 Power Cleans
15 HSPU
6 Power Cleans
18 HSPU
6 Power Cleans
21 HSPU
9 Power Cleans
…etc…
*Add 3 reps to the HSPU each round and 3 reps to the clean every 3 rounds. Look up your score from last year’s 15.4 WOD and try to beat that score!

Daily Reading
1. The Lifter’s Guide to Magnesium: What This Nutrient Does for Strength
2. The Godfather of American Weightlifting
3. The ‘Where You Think It Is, It Ain’t’ Circle
4. Silent Killers of Strength

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