Strength Cycle: Post-Open Cycle – Week 6
Strength/Skill
E3M15M
4 Zero Bounce Deadift @ 60-85% 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
+
2-4 *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
*Helen*
3 Rounds
Run 400m or Bike 1000/800m or Row 500/400m
21 AKBS – 53/35
12 Pullups
*Time domain for Helen is 6-12min. If you need to modify the pullups or AKBS to stay in that time domain, then do so.
Daily Reading
1. Strong Has Always Been Sexy
2. How to talk to someone who does CrossFit, if you really must
3. (It’s Great to) Suck at Something
4. 10 Things You Didn’t Know About Pumping Iron