Thursday 2/1/18

Strength Cycle: Cycle 4 – Week 2

Strength/Skill
E3M12M
Max Rep Touch and Go Clean (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
15 Front Rack Lunges – 75/55 (S: 2-DBs – 50/35)
30 Box Step Overs (S: Jump Overs)
L: 30; S: 60 Double Unders
*Time domain for the WOD is sub-12:00. Work on fast cycling of BJO by turning around ON the box, instead of stepping off and stepping away. And, stay smooth through the Double Unders. Hands by your sides, relaxed traps and shoulders, tall jump, flick the wrists.

Cooldown
Shoulder/Lat Stretch on Box
Roll Out w/ Foam Roller

Unloaded
In 10min, complete:
10, 20, 30, 40, 50
AKBS – L: 35/26; S: 53/35
Air Squats

-rest 3min, then:

10min. to finish…
5 Rounds:
L: 10/6 Cal Bike or 12/8 Cal Row
S: 14/10 Cal Bike or 18/12 Cal Row
20 2-DB Power Cleans – L: 30/20; S: 50/35

-rest 3min, then:

AMRAP 10
15 Wallball Slams – L: 20/14; S: 30/20
L: 8; S: 15 Pushups
15 Double Unders

Daily Reading
1. 4 Steps To Making Fitness Stick For Life
2. In London, The American Food Aisle Is Filled With Nostalgia And Preservatives
3. Who Here Cannot Do Double Unders? (and How to Fix That)
4. How Does the Flu Actually Kill People?

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