Strength Cycle: Open Cycle – Week 4
Strength/Skill
E3M15M
4 Back Squat
(Start around 80%)
+
10-15 Partner Feet Throws – yea, remember those good ole’ things? We’re bringing back this cycle. P1 lies on back and holds ankles of P2, lifting feet and hips up. P2 throws feet at random angles back toward the floor while P1 resists.
WOD
AMRAP 10
4 Front Squats L: 145/95; S: 205/125
2 DB/KB Manmakers – L: 30/20; S: 50/35
*High strength and high skill combined together. Scale the FS to the heaviest weight you can handle safely for 4 reps (whether that be more or less weight than what’s listed). The Manmakers should take you less then 45sec per round. So, 7+ rounds is the goal.
Daily Reading
1. Quit Resting So Hard & Restore Instead
2. Tips for Two Types of Kipping Handstand Push-Ups
3. The Bubble Athlete
4. We’re all getting fat