Strength Cycle: Cycle 3 – Week 1
Strength/Skill
E3M15M
1min Max Power Clean Singles @ 60-75%
*We want to work on moving the bar quickly again. Be more concerned with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus.
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L: Pullup Push-Aways (Kip to the bar and practice pushing away & down to initiate the next swing)
S: Pullup Hip-to-Bar (practice the first portion of the bar muscle up by getting your hips high to the bar)
SS: Pullup Pullovers (strict pullup, then curl your feet/hips up and over the bar, landing at the top of a dip)
WOD
AMRAP 10
L: 20; S: 40 Double Unders
10 Push Jerk – L: 115/75; S: 155/105
8 Burpees (S: 4 BMU)
*Dropping the barbell is going to severely slow you down, so make sure you can consistently hit each set unbroken. Be methodical thru the rest.
Cooldown
Hurdler’s Stretch
Scorpion Hold
Optional Run Programming
35min easy run, then:
5 Rounds
Sprint 100m
Rest 2min
Daily Reading
1. Quality and Quantity Go Hand in Hand
2. Born to Move
3. Drinkercising
4. The Power Clean