Strength Cycle: Post-Open Cycle 2 – Week 2
3 x 2-DB Seated Strict Press – AHAP
*Two or three people may need to partner up on these dumbbells. Make a new friend with a classmate so you can mix-and-match dumbbells as needed for today’s work. If you have trouble staying upright, lean against the rig or wall… legs straight out in front of you.
10 x 2-DB/KB Box Step Ups
*Like last week, alternate legs each set, so you get 4 sets on each leg. Step up and step down with the same leg. Blow out that one leg, then it gets a extra time to rest until it’s forced to go again two sets later. If we run out of DB/DB’s, you can also place a heavy barbell across your back.
16, 12, 8
Pullups (S: C2B)
Thrusters – L: 105/70; S: 155/105
*This should feel like Fran on crack. Heavy thrusters and pullups have the power to wreck you, so be smart about breaking up things early; but try to keep your rest short and your transition times even shorter. Last round HAS to be unbroken! You can do it!
Static Open Book
Row 500/400m or Bike 1000/800m or Run 400m
Run 400m or Row 500/400m or Bike 1000/800m
21 AKBS – L: 53/35; S: 70/53
*Try to be done by the 5min mark, so you get at least 60sec of rest
-rest 3min, then:
30/20 Cal Bike or 35/23 Cal Row or Run 600m
20 Air Squats
then max reps until 5min of:
Round 1 – 8 DB Snatches – 50/35 + 4 Burpees
Round 2 – 8 Situps + 8 Russian Twists – 45/25
Round 3 – 8 Plate Ground-to-Overhead – 45/25 + 8 OH Lunges
Run 300m – moderate
Walk 100m – recovery
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