Strength Cycle: Cycle 4 – Week 1
Strength/Skill
E3M12M
Max Rep Touch and Go Snatch (Power, Squat, or mix of both)
Round 1 @ 65%
Round 2 @ 70%
Round 3 @ 75%
Round 4 @ 80%
+
30sec Max Hollow Hold Flutter Kicks b/t Rounds
*When deciding between Power or Squat, pick the style you’re worse at and work on improving that weakness. You can rest at the hip, but not on the ground. If you miss a rep or somehow stop on the ground, then your set is over.
WOD
3 Rounds
30 Box Step Overs (S: Jump Overs)
20 2-DB Ground to Overhead – L: 30/20; S: 50/35
*If jumping, work on turning around on top of the box, so you don’t waste steps. If stepping over, then attack it simliarly by aiming to reduce wasted steps. For the DB GTO, you can clean and jerk or snatch the DBs. Although you might want to save the snatch until the last round, as that can be quite taxing with two DBs.
Cooldown
Calf Stretch on Rig
PVC Sub-Scap Smash
Unloaded
OTM for 24min:
Min 1 – L: 10; S: 15 2-DB Floor Press – L: 30/20; S: 50/35
Min 2 – L: 20; S: 50 Double Unders
Min 3 – L: 8; S: 15 Bar-on-Rig Pullups
Min 4 – L: 5/3 Cal Row or 4/3 Cal Bike; S: 12/8 Cal Row or 10/6 Cal Bike
-rest 4min, then:
40, 30, 20, 10
AKBS – L: 35/24; S: 53/35
20, 15, 10, 5
Pushups (S: do your push-ups with one hand on the KB)
*Cap = 10min
Daily Reading
1. Why You (Yes, You) Should Be Doing Olympic Weightlifting
2. Surviving Bad Nutrition Headlines in the Age of Bullshit
3. Make Saying ‘No’ More Often Your New Year’s Resolution
4. A Beginner’s Guide to Eating Healthier and Losing Fat