Strength Cycle: Cycle 2 – Week 1
Strength/Skill
E2M12M
3 Power Snatch (S: Squat Snatch) @ 70-75%
*If you don’t know your 1RM or your snatch is still developing, then just find a heavy 3 by your 2nd or 3rd set and hit for the rest of the time. Sport: stick to the percentages.
WOD
15 Back Squats – L: 135/85; S: 185/125
7 Burpees (S: Over Bar)
12 Back Squats
7 Burpees (S: Over Bar)
9 Back Squats
7 Burpees (S: Over Bar)
6 Back Squats
7 Burpees (S: Over Bar)
3 Back Squats
7 Burpees (S: Over Bar)
*Back squats are from the floor. These should be unbroken, or scaled to a weight that makes them so.
Cooldown
30sec Pigeon
30sec Rig Lat Stretch
Optional Run Programming
1000m at moderate pace
Rest 3min
400m at fast pace
Rest 3min
700m at moderate pace
Rest 3min
300m at fast pace
Rest 3min
600m at moderate pace
Rest 3min
200m at fast pace
*When eliminating 100m from our usual 400m, 600m, or 800m routes, start & end at the *bricks*
Daily Reading
1. How to Avoid These 3 Common Long-Distance Racing Hydration Fails
2. Why We Choke under Pressure–Plus, How to Stop
3. Step 1: Impersonate a Healthy Person
4. Lift Heavy To Age Gracefully