Strength Cycle: Open Cycle – Week 1
Strength/Skill
E3M15M
3 Power Snatch (S: Squat Snatch) @ ~80%
*Add weight each set. Drop & reset each rep.
+
Run 200m or Row 250/200m or Bike 500/400m b/t sets
WOD
AMRAP 5
12, 9, 6, 3
Deadlift – L: 155/105; S: 225/155
Burpees (S: Lateral Over Bar)
-rest until 10:00, then:
AMRAP 5
3, 6, 9, 12
Burpees (S: Lateral Over Bar)
Deadlift – L: 155/105; S: 225/155
*For the first section, the deadlifts should be fast and very close to UB. Concentrate on moving quickly through those burpees. The goal is to get thru one round in 5min. For the 2nd section, it’s going to be a mental test to get *close* to your score from the first section.
Cooldown
Straight Leg Raise on Rig
Puppy Dog Pose
Optional Run Programming
Postponed until after the Open!
Daily Reading
1. Does Insulin Status Predict Carbohydrate Tolerance?
2. My Body Size Does Not Determine My Ability
3. 2 Ways To Think Like An Olympian
4. The Truth About Diet Soft Drinks