Strength Cycle: Transition Week #1 (of 2)
Strength/Skill
E3M15M
30sec Max Power Cleans @ 65%
*Work on cycling and don’t forget to breath!
WOD
E5M20M
Run 400m or Row 500/400m or Bike 1000/800m
L: 12 Pullups; S: 20 CTB
*SPRINT each round. Pullup sets should be less than 4 each time or scaled appropriately.
Unloaded
“Fantastic 4’s”
AMRAP 4
DB Manmakers
-then, 3 Rounds
In 4min, complete:
14 Jumping Squats
28 Lunges
14 Box Step Ups
-then, AMRAP 4
DB Manmakers
-then, 3 Rounds
AMRAP 4
14 Bar-on-Rig Pullups
14 Triangle Close-Grip Pushup
14 2-DB Lateral Raises
*Repeat
-then, AMRAP 10
10 Burpees
20 Abmat Situps
30 Mountain Climbers (1-2-3…)
Run 200m or Row 250/200m or Bike 500/400m
Daily Reading
1. Should Snatches Be Received as High or Low as Possible?
2. Please, Parents, Give Positive Nutrition Exposure To Your Kids
3. Bouncing Back From Failure — And Success
4. Give Some Love to Your Hips