Monday 10/23/17

Strength Cycle: Cycle 2 – Week 2

3 Clean & Jerk @ 70-75%
*If you don’t know your 1RM or your clean & jerk is still developing, then just find a heavy 3 by your 2nd or 3rd set and hit it for the rest of the time. Sport: stick to the percentages.

9/6 Cal Row or 7/5 Cal Bike or Run 100m
9 Thrusters – L: 75/55; S: 95/65
15/10 Cal Row or 12/8 Cal Bike or Run 100m
15 Thrusters
21/14 Cal Row or 17/11 Cal Bike or Run 200m
21 Thrusters
27/18 Cal Row or 22/14 Cal Bike or Run 400m
27 Thrusters
*Reverse 15.5. The normal way is bad enough, this will be a *complete joy*.

30sec Pigeon
30sec Rig Lat Stretch

Optional Run Programming
In 25min:
Run as far as possible

-rest for 5min, then:

6 Rounds
7sec Sprint Max Distance
Rest 60sec

Daily Reading
1. The Cold Hard Truth About Nutrition
2. There’s No Such Thing as Perfect Form
3. How To Build Your Resilience Skills
4. The Favorite Core Exercises of Top Strength Coaches

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