Strength Cycle: Cycle 3 – Retest Week
Strength/Skill
In 18min:
Find 1RM Snatch Complex
Life = Power Snatch + Hang Power Snatch
Sport = Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
WOD
L: 40; S: 50 Pullups
L: 40; S: 50 Thrusters – L: 75/55; S: 95/65
Life: 40/27 Cal Row or 32/21 Cal Bike or Run 600m
Sport: 50/33 Cal Row or 40/27 Cal Bike or Run 800m
*Time domain is 6-12min. With big rep numbers, the key will be taking calculated breaks so that things don’t fall apart too much. Once you get on the rower/bike/road, time to put the hammer down.
Cooldown
Lat Stretch on Rig
Hurdler’s Stretch
Optional Run Programming
Run 600m
Rest 3min
Run 200m
Rest 2min
Run 500m
Rest 3min
Run 200m
Rest 2min
Run 200m
Rest 15sec
Sprint 200m
Daily Reading
1. 4 Benefits of Jumping Pull-Ups
2. Fiber affects autoimmune diseases
3. The First Pull In Weightlifting Is The Great Teacher
4. 15 Thoughts On Nutrition