Monday 1/29/18

Strength Cycle: Cycle 4 – Week 2

WOD #1
10 Power Snatch – 115/75 (S: Squat Snatch – 135/95)
25 HRPU or 10 HSPU (S: 25 HSPU)
10 Power Snatch (S: Squat Snatch)
25 HRPU or 10 HSPU (S: 25 HSPU)
10 Power Snatch (S: Squat Snatch)
*Second MetCon Monday! Cap = 10min. A good plan of action for most is steady singles on the snatches and then small, repeatable sets on the HSPUs.

WOD #2
OTM for 15min
Min 1: L: 12; S: 20 AKBS – 53/35
MIn 2: L: 12; S: 20 Goblet Squats – 53/35
Min 3: L: 12; S: 20 Pushups
*Scale the reps so you can finish each round in under a minute, and have a little bit of time to rest. Manageable, but don’t sandbag it.

Cooldown
Seated Forward Fold
Puppy Dog Pose

Optional Run Programming
Run 600m – moderate
Rest 2min
Run 600m – moderate
Rest 2min
Run 300m – fast
Rest 2min
Run 500m – moderate
Rest 2min
Run 500m – moderate
Rest 2min
Run 200m – fast
Rest 2min
Run 400m – moderate
Rest 2min
Run 400m – moderate

Daily Reading
1. Did you know the Open has a Scaling option?
2. The Startling Link Between Sugar and Alzheimer’s
3. Shoulder Health: Mobility vs. Stability
4. Why Every New Mother Should See a Pelvic Health Physiotherapist

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