Strength Cycle: Cycle 3 – Week 1
Strength/Skill
E3M15M
5 Push Jerk @ 65%
*Work on extending then pushing aggressively under the bar.
+
L/S: 30sec Max Distance on Bike or Rower. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.
WOD
AMRAP 7
L: 80/53 Cal Row or 64/43 Cal Bike or Run 800m
S: 100/67 Cal Row or 80/53 Cal Bike or Run 1200m
Max Wallballs in remaining time
-rest until 10:00, then:
Run 800m as fast as possible
*Good test of mental fortitude. We want you to have 2+ minutes to do wallballs.
Cooldown
On your own: Roll out quads, hips, glutes, and calves
Unloaded
5 Rounds
1min Max 2-DB Floor Press – L: 30/20; S: 50/35
1min Max Row/Bike for Distance
1min Max RKBS – L: 53/35; S: 70/53
-rest until 20:00, then:
AMRAP 15
50, 40, 30, 20, 10
Double Unders
Situps
-immediately into:
10, 20, 30, 40, 50
DB Snatch
Wallball Slams – L: 20/14; S: 30/20
Daily Reading
1. 7 Things I Wish I’d Known Before I Started Weightlifting
2. Basic Anatomy of Stretching the Lats
3. Nonsense: The Power of Not Knowing