Strength Cycle: Cycle 4 – Week 2
Strength/Skill
Front Squat Rep Test
40 Reps for time @ 62.5%
*First 10min, get warmed up to around 90%, then rest 1-2min to change your weight. At 3, 2, 1, GO! hit it together as a class. This should be around 5-10lbs heavier than last week, but still strive to beat your time from last week! Rack/Unrack anytime. Front squats are very sport specific (i.e., thrusters, wallballs) so we’re trying to get more comfortable with bigger sets.
WOD
AMRAP 14
10 Deadlifts – 115/75 (S: 2-DBs – 50/35)
20 Front Squats (S: 2-DB Front Squats)
10 HRPU or 5 HSPU (S: 10 HSPU – Open Standard)
*We have a pretty good idea that DBs will rear their ugly heads in the Open, so this is another opportunity to get comfortable with them. A goal for this piece should be 5+ Rounds.
Cooldown
Straight Leg Hold on Rig
Bretzel
Daily Reading
1. Why Doing Hip Flexor Stretches May Not Loosen and Open Up the Hips
2. Carry Yourself – How to Master the Handstand Push Up
3. Consistency Is My Greatest Weapon
4. How Well Do You Know Your Feet?