Wednesday 7/12/17

Strength Cycle: Week 4: Post-Open Cycle 2

Strength/Skill
E2M16M
3 Sumo Deadlift @ 65% of 3RM
*No Bounce – Silent. Pull the bar off the floor with SPEED, but control it on the way back down.
+
10-16 Rear-Leg Elevated Split Squat – use a KB in the goblet position for an extra challenge

WOD
24 CTB (S: 12 RMU/BMU)
12 Hang Squat Cleans – L: 155/105; S: 225/155
Run L: 600m; S: 800m (or Row L: 750m; S: 1000m or Bike L: 1500m; S: 2000m)
24 CTB (S: 12 RMU/BMU)
12 Hang Squat Cleans
Run L: 600m; S: 800m
24 CTB (S: 12 RMU/BMU)
12 Hang Squat Cleans
*Cap = 18min. We don’t want to scare anyone away from trying Sport today, buuuuuuuuuuuut… Scale so you finish somewhere around 15min, or be prepared to get capped.

Cooldown
1min Pigeon Stretch – ea leg
2min Seated Foward Fold – use rig for leverage, if needed

Daily Reading
1. Could You Eat Like a Top Ranked Super Heavyweight Powerlifter?
2. Workout Strategy: Plan First, then Execute
3. Tips to Balance Blood Sugar
4. Should You Tweak Your Stance for Squats and Deadlifts?

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