Strength Cycle – Retest Week
Strength/Skill
In 18min:
Find a 1RM TGU on each arm
*Get creative… try using a weighted barbell or even one of your classmates. Just be careful about those around you. If you hit your 1RM very early, then continue working thru reps so you’re not just standing around the remainder of the time.
WOD
15 Power Snatch L: 75/55; S: 95/65
L: 75; S: 150 Double Unders
15 Power Snatch L: 95/65; S: 115/75
L: 75; S: 150 Double Unders
15 Power Snatch S: 115/75; S: 135/95
*Challenge yourself to do large sets unbroken. Focus on spinning your wrists on the double unders to save your shoulders for the snatches
Unloaded
4min to complete:
Run 400m or Row 500m or Bike 1000m
50 Wallball Situps – 30/20
4min to complete:
Run 400m or Row 500m or Bike 1000m
50 Hanging Leg Raise
4min to complete:
Run 400m or Row 500m or Bike 1000m
25 Burpees
-then-
2 Rounds
40sec Work; 20sec Rest
DB Front Squats
Lunges
DB Push Press
Wallballs
Burpees
-then-
Repeat the three 4min couplets from above
Daily Reading
1. The Age Of False-Self
2. 12 Great Exercises to Warm Up and Activate Your Glutes
3. Carbs during workouts help immune system recovery
4. Best Prehab Exercises for Your Lower Back