Strength Cycle: Open Cycle – Week 1
*We would normally start a new cycle off with a week of testing, but we’re just hopping right in the cycle this time, instead. We’re bringing back heavy squats and overhead lifts, again. There’s a lot of “unknowns” with the Open, so we hope we don’t repeat anything during the week that would affect our performance at Friday Night Lights, but we won’t know until it happens. So, hang on and hold tight.
Strength/Skill
E3M15M
Life: 3 (Power Clean + Front Squat)
Sport: 3 Squat Clean – start around 80%
*Drop and reset each rep. If not sure of your percentage, just find a Heavy 3.
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After set 1, perform 30-40 Thin Band Sword Pulls (15-20 ea arm)
After set 2, perform 20 Thin Band Facepull into W into Y-Press
After set 3, perform 20 Thin Band Snow Angels (10 ea arm)
After set 4, repeat whichever sucks the most for you!
*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!). Don’t shrug up your shoulders
WOD
15, 12, 9, 6, 3
Burpees (S: Over Bar)
Deadlift – L: 185/125; S: 225/155
*Shooting for sub-9min. At least they’re burpee box jump overs, ok?
Daily Reading
1. Pros and Cons of Intermittent Fasting
2. Please Stop Telling Me I’m Doing it Wrong
3. Why I Love Burpees
4. Eating to Reduce Chronic Pain and Inflammation