Strength Cycle: Cycle 2 – Week 1
Strength/Skill
OTM for 12min:
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
*We’ll alternate snatch pulls & clean pulls on Thursdays, in hopes of applying the strength gains of Cycle 1 to the Oly work of Cycle 2
Watch today’s video for tips on your Snatch Pull & Snatch Deadlift.
WOD
AMRAP 16
Run 400m or Row 500/400m or Bike 1000/800m
L: 9; S: 15 Kipping HSPU (or L: Pike HSPU on Box or HRPU)
Rest 2min
*HSPU should be completed in 3 sets or less each time. Scale to Pike HSPU first, or modify to HRPU. ”
Cooldown
On your own: Roll out quads, hips, glutes, and calve
Unloaded
OTM for 5min
L: 6; S: 9 T2B
Max DB Right-Arm Thrusters
-immediatley into:
OTM for 5min:
L: 6; S: 9 T2B
Max DB Left-Arm Thrusters
-rest 4min, then:
Teams of 2
40, 30, 20, 10
Cals on Bike
Cals on Rower
*Cap = 20min. Alternate Bike & Rower with partner. P1 bikes 40 cals, while P2 rows 40 cals, then they switch so P1 rows 40 cals, while P2 bikes 40 cals. It’s very likely that you’ll be waiting on the Bike partner to finish, which is by design. Enjoy the rest.
Daily Reading
1. The Ultimate Health Drink for Lifters
2. 39 Things I Learned By 39
3. 8 Of The Fittest Women On Earth Share Exactly What They Eat Every Day
4. Tip: How to Increase Self-Control