Strength Cycle: Post-Open Cycle 2 – Week 3
Strength/Skill
E2M16M
Life: Power Snatch + Hang Power Snatch – AHAP
Sport: Squat Snatch + Hang Squat Snatch – AHAP
*Weight can move up and down across eight sets, but these complexes include one less rep than last week, so you should be HEAVIER than last week.
+
10 1-Arm DB Floor Press
*Alternate arms each set, so you get 4 sets on each arm. Don’t let your arms crash to the floor, or you’ll risk banging up your wrists & elbows. Pull your feet under you as if you’re going to do a glute bridge. These will aid our Landmine Press, and provide us a nice Core accessory, too.
WOD
9 S2O – L: 115/75; S: 165/115
15 Burpees (S: Lateral Over Bar)
Run 400m or Row 500/400m or Bike 1000/800m
6 S2O
10 Burpees (S: L.O.B)
Run 400m or Row 500/400m or Bike 1000/800m
3 S2O
5 Burpees (S: L.O.B.)
Run 400m or Row 500/400m or Bike 1000/800m
*Cap = 13min. This one will be hard on the shoulders and the lungs. Hang onto unbroken sets with the barbell, and keep a consistent pace on the burpees so your run doesn’t suffer.
Cooldown
Pigeon
Daily Reading
1. The Myths of Calories & Weight Management: Part 2
2. Supplements To Make You Stronger
3. How to Prevent Diastasis Recti (with crunches)
4. Top 3 Nutrition Roadblocks and How To Overcome