Strength Cycle: Cycle 4 – Week 4
Strength/Skill
E3M12M
Max Rep Touch and Go Clean (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
15 Front Squats – L: 75/55; S: 115/75
15 Cal Row/Bike or Run 200m
15 Pullups
*Steady as she goes on this one. Break up the pull ups early to ensure you can stay moving later on in the WOD. Ain’t no shame in breaking the squats up early so you don’t blow your legs up in the first half of the WOD.
Cooldown
Shoulder/Lat Stretch on Box
Roll Out w/ Foam Roller
Unloaded
OTM for 12min:
Odd: 16/11 Cal Row or 12/8 Cal Bike
Even: 16 Box Step Ups
-immediately into:
OTM for 4min:
45sec Plank (your choice)
15sec Rest
-immediately into:
OTM for 12min:
Odd: 12/8 Cal Bike or 16/11 Cal Row (switch equipment from Part A)
Even: 16 KB SDLHP – L: 35/24; S: 53/35
-immediately into:
OTM for 4min:
45sec Plank (your choice)
15sec Rest
Daily Reading
1. The Kettlebell Snatch in 4 Simple Steps
2. Quit Scraping Your Shins in the Snatch & Clean
3. 4 Reasons Why You Can’t Perform Kipping Pull-ups and Muscle-ups
4. The science of where YOUR pain comes from