Thursday 12/8/16

Strength Cycle – Week 4

Strength/Skill
E3M15M
1min Max Reps of Power Clean at 75%
*So, you’re resting 2min each round. Get it? We want you to get used to moving a heavy barbell quickly. If you’re “Life”, this may need to be closer to 80%.
+
16 Bottoms-Up KB Press – 8l/8r

WOD
Run 800m or Row 1k or Bike 2k
-then-
3 Clean & Jerk – L: 115/75; S: 135/95
3 Burpees
6/6, 9/9, 12/12, 15/15
*Cap = 18min. We hope to see some people finish this in the 10-12min time range. Gut check WOD.

Daily Reading
1. 7 Things I Wish I’d Known Before I Started Weightlifting
2. 215lb Dumbbell Incline Bench Press (video) #WTF
3. Basic Anatomy of Stretching the Lats
4. Nonsense: The Power of Not Knowing

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