Strength Cycle: Post-Open Cycle – Week 4
Strength/Skill
E3M15M
3 Power Snatch – catch these high, focusing on speed with perfect technique
+
20 Banded Glute Bridge – attach band around J-hooks at lowest possible position on rig. If it’s too easy, use multiple bands.
WOD
4 Rounds
16 Power Snatch – L: 75/55; S: 95/65
8 Pullups (S: 4 BMU)
*Shoot for sub-7min on this one, so short and painful. Power Snatch should be quick singles or small sets of Touch & GO. If choosing Bar Muscle Ups, do what you can in 2 sets.
Unloaded
4 min to complete: 20 DB Manmakers
-then-
In 30min, complete:
6, 16, 20, 16, 6
DB Thrusters
V-Ups
Wallballs
Burpees
DB Clean
Pullups
Run 400m or Row 500/400m or Bike 1000/800m
-then-
4 min to complete: 20 DB Manmakers
Daily Reading
1. How to Come Back Mentally Stronger from an Injury
2. Stretching to Prepare, Recover, and Improve
3. Can you be addicted to food?
4. The Truth About Ugly Foods: They’re Delicious, Abundant And Good For The Planet