Strength Cycle: Post-Open Cycle – Test Week
Strength/Skill
In 16min:
Find 3RM Front Squat
WOD
AMRAP 3
Max Clean and Jerk – L: 75/55; S: 95/65
Rest 2min
AMRAP 3
Max C2B (S: BMU)
Rest 2min
AMRAP 2
Max OHS
Rest 1min
AMRAP 2
Max Pullups (S: C2B)
Rest 1min
AMRAP 90sec
Max Thrusters
Rest 1min
AMRAP 90sec
Max Jumping Pullups (S: Pullups)
*This will be a fun one to retest. Not much to say other than go for broke each time.
Cooldown
Foam Roll On Your Own
Unloaded
OTM for 5min:
6 KB SDLHP – L: 35/24; S: 53/35 +
6 KB Goblet Squats +
6 KB Snatch – from the hang – 3l/3r
*All in the minute
-immediately into:
OTM for 5min:
L: 9; S: 14 Burpees
-immediately into:
OTM for 5min:
20 Plate Ground-to-Overhead – L: 15/10; S: 25/15
-rest 4min, then:
OTM for 12min:
Odd: 15/10 Cal Row or 13/9 Cal Bike
Even: 15 Situps
Run Programming
4 Rounds
Run 200m – fast
Jog 200m – easy recovery
Run 300m – moderate
Rest 30sec
Run 300m – moderate
Rest 30sec
Run 300m – moderate
Rest 3min
*For help tracking your distances when not running at the gym, download the Nike+ Run Club app from your device’s App Store. Create an account and then you can use the app to track your runs no matter where you complete them!
Daily Reading
1. Why There’s Too Much On Your Plate
2. Training & Diet Ideas That Just Didn’t Work Out
3. American Adults Just Keep Getting Fatter