Strength Cycle: Post-Open Cycle 2 – Week 2
Strength/Skill
E2M14M
3 Sumo Deadlift – L: 20-30lbs less than last week; S: 70% of 3RM
*No bounce. Silent.
+
Waiter’s Walk & Plate Grab – 10 trips around your bar – 5l/5r
*Holding a 15/10lb plate overhead and pinching a plate in your opposite hand. Push the up arm as high as possible, and squeeze the crap out of the plate in your down hand.
+
Optional:
30sec Max Double Unders
WOD
50 Pushups (S: HSPU)
50 T2B
50/33 Cal Bike or 60/40 Cal Row or Run 1200m
50 Box Step Overs (S: Jump Overs)
50 1-DB Front Rack Lunges – 30/20 (S: 50/35 OH Lunge)
*Cap = 17min. Hold the Front Rack Lunge however you like… goblet style, on your shoulder, at your side, whatever works. Sport, lock it out overhead and switch hands as necessary. If choosing Sport HSPU, make sure you can knock out all 50 in 5 sets or less. Otherwise, Splife the reps.
Cooldown
Puppy Dog
Daily Reading
1. A Litmus Test for Bad Breath
2. The Easiest Way to Get Fit? ‘Incidental Movement’ is Key
3. The Exact Drills I Use to Increase Overhead Shoulder Flexibility
4. CBD: The Next Step in CrossFit Recovery