Strength Cycle: Cycle 2 – Week 3
3 Power Snatch (S: Squat Snatch) @ 72.5-77.5%
*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.
5 Deadlifts – L: 155/105; S: 225/155
10 Burpees (S: Over Bar)
L: 20; S: 40 Double Unders
*Goal is consistent effort. Pick a pace and stick to it until the end.
30sec Rig Lat Stretch
Optional Run Programming
Run at an easy pace, but include 10x15sec fast surges and 10x7sec max effort sprints (within the 30min window). If you have a heart rate monitor, use it and shoot for a target heart rate of around 180 minus your age.
1. The Role the Brain Plays in Muscle Fatigue
2. Getting Out of a Rut + The Myth of Greatness
3. Awareness is great, but action is better: Here’s how to just do the damn thing
4. Losing Bodyfat or Gaining Muscle Mass: Which is More Important?