Strength Cycle: Cycle 2 – Week 4
Strength/Skill
In 6min:
Work up to a heavy Back Squat single around 90%. Gotta move fast to get this done!
-then
E2M12M
3 Back Squat @ 65%
*Speed work. Control the descent, no bounce, then get out of the hole AS FAST AS POSSIBLE. If you go slow, this is a wasted squat day.
WOD
Run L: 600m; S: 800m
L: 80; S: 100 Wallballs – 20/14
Run L: 600m; S: 800m
*Shooting for sub-15min. Be smart with your Wallball strategy. A max set followed by a lot of rest isn’t necessarily the best strategy. Also, don’t sandbag the run!
Cooldown
Straight Leg Raise on Rig
Scorpion Hold
Daily Reading
1. Is Sugar Bad for You?
2. Why ‘listen to your body’ and ‘do what works for you’ rarely work — and what to do instead
3. The Redline: Getting Comfortable With Being Uncomfortable
4. Simple Squat Cues You’ve Probably Never Used