Strength Cycle: Open Cycle – Week 2
Strength/Skill
E3M15M
3 Split Jerk
*Moderate, Heavy, Moderate, Heavy, Moderate
+
Life: 3-to-6 Pullup Holds (jump and hold the top of a pullup for a count of 3, with a controlled descent)
Sport: AMRAP Weighted Strict Pullups in one set
WOD
5 Rounds
14 KB/DB Snatch – 53/35 or 50/35
14/10 Cals on Bike or Rower
*Snatches from the floor, switching hands each time. We expect to see some people sub-10min, and everyone shooting for sub-15min.
Unloaded
AMRAP 12
10 T2B
20 Wallballs
30 DB Deadlift into No-Pushup Burpee
40 Box Step Overs
-then-
Row 1000m or Bike 2000m or Run 800m
-then-
AMRAP 12
10 Bar-on-Rig Strict Pullups
20 DB Push Press
30 RKBS
40 Plank Knee Pulls
*In pushup plank position, pull one knee to opposite elbow for 1 rep, then switch.
Daily Reading
1. Why the phrase, “I need rest” is a misleading excuse
2. Helping Young Girls with Insecurity Issues: Body Image, Sports and School
3. Foods to avoid to fight inflammation and pain
4. Top 10 Bullshit Excuses Fat Snowflakes Use to Negotiate More Carbs in their Macros