Thursday 6/28/18

Strength Cycle: Post-Open Cycle 2 – Week 3

Every 90sec for 15min (10 Rounds)
1 Strict Press – AHAP
*Butt squeezed and ribs pulled DOWN the entire time!
10 Dball/Sandbag Lunges – AHAP
*Alternate legs each set, so you get 5 sets on each leg. Hug the Dball/Sandbag and complete all 10 reps on ONE leg. Switch in the subsequent round. If we run out of Dballs/Sandbags, then hug a couple plates.

5 Rounds
10 Front Squats – L: 135/95; S: 195/125
5 Pullups (S: C2B)
L: 30; S: 50 Double Unders
*Cap = 16min. FS should be 2 sets or less in every round, and yes, you can squat clean the first rep. This one probably looks a little easier on paper, which should be your first sign that something seems wrong. Don’t underestimate it.

Static Open Book

4 Rounds
Run 200m or Row 250/200m or Bike 500/400m
Row 250/200m or Run 200m or Bike 500/400m

-then, immediately into:

3 Rounds
20 T2B
20 1-DB Snatches – L: 30/20; S: 50/35

-then, immediately into:

2 Rounds
20 Burpees
20 1-DB Squat Cleans – switch arms & holding styleas needed

-then immediately into:

1 Round
5 Wall Climbs
20 Box Step Overs (S: Jump Overs)
*Cap = 35min. #GodSpeed

Run Programming
2 Rounds
Run 400m
Rest 1min
4 Rounds
Run 200m – faster each round
Jog 200m – recovery

Daily Reading
1. Why Omega-3s Are Extra Helpful for Strength Athletes
2. Diet Hack: Foods that Make You Feel Full
3. Toes to Bar: Improving Your Efficiency
4. This Can Stop Fat Loss

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