Strength Cycle: Cycle 1 – Week 3
Strength/Skill
E2M12M
2 Hang Power Snatch (S: Squat Snatch) @ 85+% of Full Snatch
*Above knee. Drop and reset each rep. No fails.
+
10-20 Scap Pullups
WOD
3 Rounds
AMRAP 4
Run 400m or Row 500/400m or Bike 1000/800m
20 AKBS – 53/35
Max L: HRPU; S: HSPU in remaining time
Rest 2min
*You won’t have much time for HSPU, which is okay. If you can’t complete the AKBS under 4min and get a few HRPU/HSPU in, then scale back.
Cooldown
1min Bretzel – ea side
1min Runner’s Stretch – ea leg
Daily Reading
1. 38 Things You’ll (Hopefully) Learn in Weightlifting
2. How to Bulletproof Your Shoulders with PVC
3. Fat Loss Tip: Create Space
4. For 4-H Kids, Saying Goodbye To An Animal Can Be The Hardest Lesson