Strength Cycle: Post-Open Deload Week
Strength/Skill
E2M12M
5 T&G Power Cleans
-into
6 Front Rack Lunges
*Increase weight each set
WOD
Teams of 2
AMRAP 16
4 Power Snatch – 95/65; (S: Squat Snatch 135/85)
L: 8; S: 12 T2B
12/8 Cal Bike or Row or Run 100m
*Alternate movements, so P1 does all of the snatches, P2 does the T2B, P1 rows/bikes, then P2 starts the next round with snatches, etc… Fast transitions will be crucial. And that means intensity will be high throughout. Try to hang on for unbroken sets the entire time.
Cooldown
Pigeon
Unloaded
AMRAP 15
25 Wallball Slams – L: 20/14; S: 30/20
50/33 Cal Row or 43/28 Cal Bike or Run 800m
100 2-DB Front Squat – L: 20/10; S: 25/15
50 Box Step Ups
25 Wallball Slams
-rest 5min, then:
3 Rounds:
1min Max 2-DB Floor Press – L: 30/20; S: 50/35
1min Max 1-DB Bent Over Rows – switch hands as needed
1min Max Pushups
1min Max Double Unders
1min Max Plank – any variation
Running Programming starts THIS SUNDAY!
Daily Reading
1. Help For Tight Hips
2. How obesity dulls the sense of taste
3. What Happens To Your Body When You Don’t Exercise? Nine Health Reasons To Move Your Body Every Day