Strength Cycle: Post-Open Cycle 2 – Week 2
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.
30sec Max Double Unders
50 Pushups (S: HSPU)
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.
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