Strength Cycle: Cycle 4 – Week 3
Strength/Skill
E3M12M
Max Rep Touch and Go Snatch (Power, Squat, or mix of both)
Round 1 @ 70%
Round 2 @ 75%
Round 3 @ 80%
Round 4 @ 85%
+
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
AMRAP 18
3 Rounds of *Cindy* (5 Pullups, 10 Pushups, 15 Air Squats)
3 Squat Cleans – L: 95/65; S: 155/105
*Add 10/5lbs each Round
Cooldown
Foam Roll on Your Own
Unloaded
OTM for 6min:
Life: 9/6 Cal Row or 7/5 Cal Bike
Sport: 15/10 Cal Row or 12/8 Cal Bike
-rest 2min, then:
OTM for 6min
4 Devil Press – L: 25/15; S: 35/25
+
8 Wall Balls – L: 20/14; S: 30/20
*Both in the minute
-rest 2min, then:
OTM for 6min:
Life: 9/6 Cal Row or 7/5 Cal Bike
Sport: 15/10 Cal Row or 12/8 Cal Bike
-rest 2min, then:
OTM for 6min
4 Devil Press +
8 Wall Balls
Daily Reading
1. The Detox Scam: It’s Pervasive and It’s Pernicious!
2. Do These 12 Things for Better Work Life Balance
3. The “If I Do This Then I Can Enjoy That” Principle
4. The Best Diet For You