Strength Cycle: Post-Open Cycle – Week 4
Strength/Skill
E3M15M
2 Squat Clean
*Start at 60% and work up. Heavier than the triples from two weeks ago. Drop & reset each rep. If beat up from yesterday’s cleans, then opt for Power Cleans today.
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Walk w/ 1-Arm Plate Overhead + 1-Arm KB Suitcase Carry – walk 5x in Figure 8 around & over your barbell, then switch arms and repeat for 5x
WOD
Teams of 2
AMRAP 18
P1 – 1min Row/Bike as far as possible
P2 – 1min Rest
*Fast transitions on the rower or bike. Need team work and communication on that switch. Score is total meters.
Daily Reading
1. If Your Doctor Doesn’t Workout, It’s Time for a New One
2. Wheat Belly Deception: Understanding Wheat, Insulin, and Fat Loss
3. The truth about lasting “transformations”
4. 3 Breathing Tips For Improving Your Run