Friday 2/16/18

Strength Cycle: Cycle 4 – Week 4

Strength/Skill
Front Squat Rep Test
40 Reps for time @ 67.5%
*This week, we’re skipping the build up to a heavy single… just spend 10min getting good and warmed up for the weight you’re choosing, then change the weight and 3, 2, 1, GO together as a class! 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
8 Rounds
L: 20; S: 30 Double Unders
3 Power Snatch – L: 115/75; S: 165/110
*Fast and heavy. A good scale for this workout is the keep the Power Snatch at/below 80% your 1RM. Time domain is sub-12min.

Cooldown
Straight Leg Hold on Rig
Bretzel

Daily Reading
1. Awkward Foot Position when Receiving Snatch & Clean
2. The One Fitness Principle You Need
3. Mouse study reveals what happens in the gut after too much fructose
4. When to Worry About a Bruise

Leave a Reply