Strength Cycle: Post-Open Cycle – Week 1
Strength/Skill
E3M15M
2 Push Press
*Build weight over the sets. Go as heavy as you can handle without compromising your lower back. Be locked down!
+
Max Strict Pullups
*Scale to HEAVY Band Pulldowns
WOD
5 Rounds
30 Air Squats (S: 20 Pistols)
L: 9; S: 15 SDLHP – 75/55
6 Burpee Pullups (S: 6 RMU)
*Cap = 13min. 5 Rounds could be a challenge to finish under the cap. But, sometimes getting capped is a useful lesson in scaling to dial up your intensity!
Cooldown
Foam Roll On Your Own
Unloaded
In 10min, complete:
3 Rounds
30 Box Step Overs – 24/20″
30 AKBS – L: 35/26; S: 53/35
-rest 3min, then:
In 10min, complete:
5 Rounds
16 Hang KB Snatch – 8l/8r
16 Wallball Slams – 20/14
-rest 3min, then:
AMRAP 10
13/9 Cal Bike or 15/10 Cal Row
10 Wallball Russian Twists
*Hold a V-Up position and tap your wallball on the ground. Both sides = 1 rep
Run Programming
Run 800m – fast
Rest 5min
Run 800m – fast
Rest 5min
Run 800m – fast
*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. “Waking Up” Your Feet
2. 10 Valuable Nutrient Timing Tips for Greater Leanness & Performance
3. Four Simple Mistakes to Avoid to Stay Injury-Free
4. 3 Steps to a Better Night’s Sleep After Heavy Training