Strength Cycle: Cycle 2 – Week 4
Strength/Skill
E3M15M
3 Clean & Jerk @ 72.5-77.5%
*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 for the rest of the time. Sport: stick to the percentages.
WOD
AMRAP 10
2, 4, 6, 8, 10, etc…
Front Squats – 95/65 (S: OHS)
HRPU (S: HSPU)
*If HRPU-ing today, try to give the HSPU folks the side closest to the wall. Your shoulders are going to be fried after this one. If you can use a narrower grip for the OHS, that will help save them a little.
Cooldown
Puppy Dog
Pigeon
Optional Run Programming
Run 3x600m, 3x200m, 3x500m, 3x200m w/ 90sec b/t reps and 3min rest b/t sets
For example:
Run 600m
Rest 90sec
Run 600m
Rest 90sec
Run 600m
Rest 3min
Run 200m, and so on….
Daily Reading
1. Why Barbells Are Better Than Machines
2. Examining 8 Claims Made About Foam Rolling, Myofascial Release & the “Back Baller”
3. An Occam’s Razor Approach to Solving Body Problems
4. The Role the Brain Plays in Muscle Fatigue
5. Common Handstand Problems