Strength Cycle: Open Cycle – Week 3
Strength/Skill
E3M15M
Life: 3 (Power Clean + Front Squat)
Sport: 3 Squat Clean
*Start around 80%. Slightly heavier than two weeks ago. We’re front squatting tomorrow, so if you have a tendency to get “achy” on two days of squatting, then just perform Power Cleans today.
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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
5 Rounds
20 Wallballs
15 Abmat Situps
10 HRPU (S: HSPU)
*Cap = 18min. Could see a wide range of finishing times for this WOD, so make sure you help cheer on the final finisheres. Take intelligent breaks, but don’t waste time looking at the Wallball or Wall. Should be able to keep moving throughout this one.
Daily Reading
1. The best mobility technique you are not using
2. How to grow old like an athlete
3. Pain Theory: The Early History
4. Mentally Handling Failed Attempts in the Heat of the Moment