Strength Cycle: Post-Open Cycle – Week 4
Strength/Skill
E3M15M
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
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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.
WOD
*Nancy*
5 Rounds
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.
Daily Reading
1. Flat vs. Round Back Deadlift
2. The Easiest Nutrition Fix for Fat Loss
3. What This Biomechanics Professor Wishes People Knew About the Real Causes of Low Back Pain
4. When Active-Duty Service Members Struggle To Feed Their Families