Thursday 3/23/17

Strength Cycle: Open Cycle – Week 4

Strength/Skill
In 15min:
3RM Jerk
*Split Jerk or Push Jerk. Maybe you hit your 1RM from a few weeks ago?

WOD
5 Rounds
12 OHS – L: 75/55; S: 115/75
L: 9; S: 15 Pullups
*Shoot for unbroken OHS. We want that weight to be light today, because of 17.5 being tomorow. Pullups should be 2 sets or less. Time domain is sub-12min.

Unloaded
In 8min, complete:
2 Rounds
Run 200m or Row 250m or Bike 500
50 KB Snatches
25 RKBS
50 KB Side Bends
-then-
50 Cals on Bike or Rower
-then-
In 8min, complete:
2 Rounds
Run 200m or Row 250m or Bike 500
50 Side-to-Side Box Step Overs (switch feet on box in mid-air)
25 Pushups
50 Rotational Wallball Throws (at wall) – 30/20

-then, repeat everything from above

Daily Reading
1. Humpback Whales Are Forming Mysterious ‘Super-Groups’
2. The Problem With Dieting
3. Sugar’s Day Is Done? A Review of Gary Taubes’ Latest Treatise, The Case Against Sugar
4. How to modify the squat to eliminate painful pinching hips

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