Strength Cycle: Open Cycle – Week 3
Strength/Skill
OTM for 10min
1 Squat Clean and Jerk @ 80%
WOD
AMRAP 18
L: 30; S: 50 Double Unders
15 Hang Power Cleans – L: 75/55; S: 95/65
10/7 Cal Row or 9/6 Cal Bike or Run 100m
*Like last Thursday, keep the pace steady. We’re just trying to move easily before our next Open workout. The barbell work should never exceed 2 sets. Scale the DUs to keep it under 40sec each round.
Cooldown
Roll Out w/ Foam Roller
Unloaded
OTM for 35min:
Min 1: 12/8 Cal Row or 10/7 Cal Bike (scaled as needed)
Min 2: 10 2-DB Front Squats – L: 30/20; S: 50/35
Min 3: L: 10; S: 15 Burpees
Min 4: 12/8 Cal Row or 10/7 Cal Bike (alternate w/ a classmate)
Min 5: 15 Wallball Situps – L: 20/14; S: 30/20
Min 6: 10 2-DB Power Cleans
Min 7: 30sec Plank (your choice)
Daily Reading
1. Here’s Why Environmentalists Are Cheering The Latest Burger At Sonic Drive-In
2. The Nocebo Effect: Are You (Unknowingly) Thinking Your Way to Failure?
3. Does Lifting Weights Make Women Huge?
4. Understanding Bracing