Strength Cycle: Post-Open Cycle 2 – Week 4
Every 90sec for 15min
2 Box Squat @ 52.5-62.5%
*This is *Speed Work*, so control the negative then ROCKET off the box/plates.
8-10 Straight-Arm Band Lat Pulldown (Inside Rig)
*Wanna get better at pullups and bar muscle-ups? We need to strengthen your lats. Do these well with a HEAVY band, and you’ll see major improvements. Stay inside the rig so your partner can box squat without interference on the outside.
3 Power Snatch – 105/70 (S: Squat Snatch – 135/95)
6 Burpee Pullups (S: 3 RMU/BMU)
Row 500/400m or Bike 1000/800m or Run 400m
(only 1 Row immediately following the 5th Round)
*Be smooth thru the first part then sell your soul on the rower or bike. Shoot for sub-12min.