Thursday 5/10/18

Strength Cycle: Post-Open Cycle – Week 5

2 Push Press
*Build weight over the sets. Go as heavy as you can handle.
Max Strict Pullups in 60sec
*Scale to HEAVY Band Pulldowns

L: Power Snatch; S: Squat Snatch
5 @ – L: 95/65; S: 135/95
4 @ – L: 115/75; S: 165/115
3 @ – L: 135/85; S: 185/125
2 @ – L: 155/100; S: 205/135
1 @ – L: 185/120; S: 225/155
Rest 3min b/t Rounds
*We want you to get in at least 2 rounds. If you’re choosing Life today, you might not need the full rest. If Sport, we’d highly recommend using all of it. Pairing up on this WOD is a great idea, because while the WOD is for time, it’s definitely more important to focus on quality here. Start at a modest weight and work up to a heavy single by the end. You might want to guesstimate your heaviest single and then calculate *down* for your prior sets.


5 Rounds
10 Offset Air Squats – one foot on 15/10lb plate, air squat, walk opposite foot to top of plate, remove first foot, air squat, repeat
10 2-DB Power Cleans – L: 30/20; S: 50/35
-immediately into;
5 Rounds
10 Burpees
10 2-DB Push Press
*Cap = 15min

-rest 4min, then:

4 Rounds:
Row 500/400m or Bike 1000/800m or Run 400m
20 DB Snatch
*Cap = 15min

-rest 1min, then:

100 Plate Russian Twists – 15/10
*Hold a V-Up position and tap your plate on the ground. Both sides = 1 rep

Run Programming
Run 400m – very fast
Rest 3min
Run 400m – very fast
Rest 3min
Run 200m – very fast
Rest 3min
Run 100m – sprint
*That’s all for today!

Daily Reading
1. This Is Supposed To Be Hard
2. 3 Shoulder Recovery Tips Between Workouts
3. Simple Post-Workout Nutrition Tips: Are Carbs Essential?

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