Strength Cycle: Post-Open Cycle – Week 4
4 Zero Bounce Deadift @ 60-82.5% of 1RM DL
*Same weight as last week, but now we’ve added a rep. The key here is working on building eccentric control = stronger posterior
3-5 *Jelly Bellies* – in hollow rock position, keeping your legs 2-6″ off the ground, rotate your legs all the way around your body, keeping them close to the floor, making a *clock* on the ground. Each way = 1 rep. If you can’t keep your legs that low, just do the best you can.
Run 400m or Row 500/400m or Bike 1000/800m
15 Overhead Squats – L: 75/55; S: 95/65
*Cap = 18min. Nancy is a mobility challenge, so scale the weight accordingly. Range of motion is more important than weight. Modify to Front Squats if OHS just aren’t your thing.
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