Thursday 5/11/17

Strength Cycle: Post-Open Cycle – Week 6

Strength/Skill
E3M15M
2 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
AMRAP 15
30 Wallballs
20 Abmat Situps
L: 5; S: 10 HSPU
*Shooting for 5+ rounds.

Unloaded
3 Rounds
In 5min, complete:
20 Right Side Plank Crunch
20 Left Side Plank Crunch
20 DB Clean & Press
20 Pushups
20 Barbell-on-Rig Pullups
Run 200m or Row 250/200m or Bike 500/400m

-then, 2 Rounds
In 4min, complete:
25 Wallballs
25 Static V-Up / Wallball Twist (1-1)
Run 200m or Row 250/200m or Bike 500/400m

-then, 3 Rounds
In 5min, complete:
20 Mountain Climbers
20 Box Step Ups
20 Right Side Plank Crunch
20 Left Side Plank Crunch
20 Wallball Overhead Lunges
Run 200m or Row 250/200m or Bike 500/400m

Daily Reading
1. When & How to Think for Weightlifting Technique Correction
2. Lifting the Bar off the Floor: Get it Right without Over-Complicating It
3. Drinking Four Cups of Coffee Is Probably Safe
4. A Survivor’s Approach to Beating Back Injuries

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