Strength Cycle: Cycle 3 – Week 5
3 Push Jerk @ 85%
*As the weight increases, it becomes more vital to use your torso to move the weight, then aggressively push under the bar.
L/S: 30sec Max Distance on Bike or Rower
*If you used the Bike last week, try to use the Rower this week. And vice versa. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.
15, 12, 9
Power Snatch – L: 95/65; S: 135/95
*Just four weeks ago, we hit a similar pattern of 21, 15, 9 at less weight. Can you hang on with more weight this time? The sit ups are nothing but a quick break in between sets. Choose a weight that allows you to do sets. No singles until maybe the last round.
On your own: Roll out quads, hips, glutes, and calves
15/10 Cal Row or 12/8 Cal Bike
9 2-DB Deadlifts L: 50/35; S: 70/50
-rest 5min, then:
10, 20, 30, 40, 50, etc…
L: Air Squats; S: Pistols
Cals on Bike or Rower
*Get as far as you can in 15min.
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