Strength Cycle: Post-Open Cycle – Week 3
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
AMRAP 8
10 Power Cleans – L: 105/65; S: 135/95
10 Box Step Overs (S: Jump Overs)
*Please be careful if choosing box jumps today. This is a gross WOD which could result in a nasty shin injury if you get a little lazy with the jumps. The PC don’t need to be T&G, but you might challenge yourself to try it. Great WOD to push the gas and see what happens. If you fall apart, so what? It’s a great learning experience. Maybe you’ll surprise yourself!
Cooldown
Pigeon On Your Box
Unloaded
In 10min, complete:
Row 1000/800m or Bike 2000/1600m or Run 800m
30 Dball Cleans – L: 60/30; S: 100/60
30 Bar-on-Rig Pullups
at 10:00,
AMRAP 10
Max KB Snatch – L: 35/26; S: 53/35
*OTM, perform 2 Dragon Flags. Alternate arms on KBS as needed. Perform all from the hang.
at 20:00,
Row 1000/800m or Bike 2000/1600m or Run 800m
30 Dball Cleans – L: 60/30; S: 100/60
30 Bar-on-Rig Pullups
*Can you finish within 10-20sec of your first round?
Run Programming
3 Rounds
Run 400m – fast
Rest 90sec
Run 400m – fast
Rest 5min
Daily Reading
1. 7 Tips on Ruling Your Diet!
2. How To Age Gracefully
3. 10 Things to do to Improve Your Clean & Jerk