Strength Cycle: Cycle 2 – Retest Week!
Strength/Skill
In 18min:
Find 1RM Front Squat
*We didn’t train the Front Squat this cycle, but did it go up anyway because of all the Back Squat work we did?? Suggested Percentages: 3 @ 60%, 1 @ 75%, 1 @ 85%, 1 @ 92.5%, 1 @ 97.5%, 1 @ 101.5%
WOD
40 Burpee Box Step Overs (S: Jump Overs)
30 Front Squats – 115/75 (S: OHS)
40 T2B (S: 20 BMU)
*Cap = 10min. Treat the WOD like an Open workout where every rep counts.
Cooldown
On your own: Roll out quads, hips, glutes, and calve
Unloaded
5 Rounds:
10 Barbell-on-Rig Pullups or Ring Rows
10 2-DB Thrusters – L: 20/15; S: 35/25
-immediately into:
4 Rounds:
20 KB SDLHP – L: 35/26; S: 53/35
20/13 Cal Bike or 25/17 Cal Row or Run 400m
-immediately into:
3 Rounds:
200m 1-KB Suitcase Carry
30 KB Goblet Squats
*Cap = 30min.
Daily Reading
1. 9 Steps For Improving Your Toes To Bar (Plus Why You’ll Want To)
2. The 4 Components to Recovery
3. 3 Core Exercises To Help You Ditch The Crunches
4. Why the Journey to Hot Isn’t Always Healthy