Strength Cycle: Post-Open Cycle – Week 2
Strength/Skill
E2M14M
1 Split Jerk
*Build weight across the sets. Go heavy, but don’t go PR-hunting
+
Max Strict Pullups
*Scale to HEAVY Band Pulldowns
WOD
15, 12, 9, 6, 3
Power Clean – L: 75/55; S: 95/65
L: Hanging Knee Raises; S: T2B
L: Run 100m or Row 125/100m or Bike 250/200m
S: Run 200m or Row 250/200m or Bike 500/400m
*Cap = 13min. We’d recommend choosing the *run* today, because you’re going to need an opportunity to let your arms rest after those Power Cleans and T2B. And, don’t choose the Life distance on the Run/Row/Bike unless that’s a big weakness for you. We want to see most people choosing Sport distance today.
Cooldown
Puppy Dog
Unloaded
5 Rounds
Min 1) 12/8 Cal Row or 10/7 Cal Bike or Run 100m
Min 2) L: 10; S: 2-DB Power Cleans – L: 30/20; S: 50/35
Min 3) 10/7 Cal Bike or 12/8 Cal Row or Run 100m
Min 4) L: 10; S: 15 Bar-on-Rig Pullups
Min 5) 12 Wallball Slams – L: 20/14; S: 30/20
Min 6) 20 AKBS – L: 35/26; S: 53/35
Min 7) 12 Wallball Russian Twist (L+R=1)
*Partner up so you can switch equipment for Min 1 and Min 3.
Run Programming
Run 200m – fast
Rest 2min
Run 200m – fast
Rest 2min
Run 200m – fast
Rest 5min
Run 200m – very fast
Rest 2min
Run 200m – very fast
Rest 2min
Run 200m – very 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. What’s the Difference Between Mobility vs. Flexibility?
2. 5 Ways to Stick to Our Diet When Our Family Rejects It
3. Balance and the Big Picture