Strength Cycle: Cycle 3 – Week 2
Strength/Skill
OTM for 10min
Clean Complex @ 70+% of 1RM = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*You can build throughout sets, but start heavy and end even heavier
WOD
50 Burpees (S: Over Bar)
40 Pullups (S: CTB)
30 Deadlift – L: 155/105; S: 225/155
20 Power Cleans (S: 20 RMU/BMU)
*Cap = 12min. Fight to get to the end and then see if you can knock out your first MU. Or, fight to finish the heavy power cleans.
Cooldown
Hurdler’s Stretch
Scorpion Hold
Optional Run Programming
2 Rounds
Sprint 100m
Run 400m
Rest 3min
-then
Sprint 200m
Walk 400m
Rest 8min
-then
Run 400m
*The final 400m is an all-out test! Don’t let the prior work fatigue you too much. It’s just to warm up for the final 400m test.
Daily Reading
1. Trump Administration Moves To Kill Rules For Organic Eggs
2. Teaching Your Kids To Cook Is More Important Than Teaching Them To Play Soccer Or Hockey
3. 5 Pervasive Fat Loss Myths & The Actual Truths
4. How to Say No