Thursday 5/17/18

Strength Cycle: Post-Open Cycle – Week 6

1 Split Jerk
*Build weight across the sets. Go heavy, but don’t go PR-hunting
Max Strict Pullups in 60sec
*Scale to HEAVY Band Pulldowns

100 Front Squats – L: 75/55; S: 115/75
*Every time you break, complete 5 x 2-DB Renegade Rows – L: 20/10; S: 35/25 (pushup + row + row = 1 rep)

*Cap = 12min. Picking an appropriate weight is key, because we don’t want to see you stuck on the DB forever. We’d recommend being able to knock out 20 reps on your first set. If you can’t do that many, then the weight might be too heavy. Now, you might also choose to NOT do 20 out of the gate, but you should have the ABILITY to do so.

Hurdler’s Stretch

OTM for 10min
L: 8; S: 12 AKBS – 53/35
L: 8; S: 12 Front-Foot Elevated Lunges
*Both in the same minute. Place one foot on a 15lb plate, and lunge backwards. Switch feet every rep, or every 6. Up to you!

-rest 3min, then:

OTM for 10min
Odd: Run 200m or Row 250/200m or Bike 500/400m
Even: 10/7 Cal Bike or 12/8 Cal Row

-rest 3min, then:

2 Rounds
1min Plank – place a plate on your back for additional resistance
1min of Wallball Slams
1min of Flutter Kicks
1min of T2B
1min Rest
*Abs, abs, abs…

Run Programming
3 Rounds
Run 600m – fast
Rest 90sec
Run 200m – very fast
Rest 5min

Daily Reading
1. Tips & Tricks for More Efficient Thrusters
2. Proper Arm Positioning in the Pushup
3. Lumbar Spine Issues Be Gone

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