Thursday 6/21/18

Strength Cycle: Post-Open Cycle 2 – Week 2

Strength/Skill
E2M16M
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.

WOD
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!

Cooldown
Static Open Book

Unloaded
E6M18M
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:

E6M18M
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 Programming
9 Rounds
Run 300m – moderate
Walk 100m – recovery

Daily Reading
1. How Fake Nutrition News Hurts Us All
2. Does Peeing Clear Really Mean You’re Hydrated?
3. 3 Movements to Help with Sore Knees Before Your WOD
4. White Rice: One of the Best Carbs for Athletes

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