Thursday 10/26/17

Strength Cycle: Cycle 2 – Week 2

Strength/Skill
OTM for 12min:
Power Clean 4 x L: 3; S: 1
Clean Pull 4 x L: 3; S: 1
Clean Deadlift 4 x L: 3; S: 1
*Life – Let’s give you an opportunity to hit some more reps to get more practice. Sport – your weight should be heavy enough that you can’t fathom doing more than 1 rep per minute. 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 Clean Pull & Clean Deadlift:

WOD
Teams of 2
12 Rounds
Row 250/200m or Bike 500/400m or Run 200m
L: 9 Pushups; S: 15 Clapping Pushups
*You go, I go, alternating full rounds. Each partner completes 6 rounds. When it’s your turn, put the pedal to the metal

Cooldown
On your own: Roll out quads, hips, glutes, and calve

Unloaded
4 Rounds
Every 10min:
Row 500/400m or Bike 1000/800m or Run 400m
Run 400m or Row 500/400m or Bike 1000/800m
30 Pullups
30 Pushups
30 Dragon Flags
30 Situps
30 Russian Twists – L: 15/10; S: 25/15 (R+L=1)
*Experiment with going as fast as possible, to get as much rest as possible. And, try to keep your rounds within 15-20sec of each other.

Daily Reading
1. Could Weight Distribution Be the Reason You’re Missing Olympic Lifts?
2. When Should You Have Your Protein? Metabolic Myths with Dr. Andy Galpin
3. Strength is Money in the Bank
4. What Half-Marathons Teach Us About Running a Marathon

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