Monday 7/2/18

Strength Cycle: Post-Open Cycle 2 – Week 4

Strength/Skill
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.

WOD
5 Rounds
3 Power Snatch – 105/70 (S: Squat Snatch – 135/95)
6 Burpee Pullups (S: 3 RMU/BMU)
-THEN:
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.

Cooldown
Bretzel

Daily Reading
1. Steps for Nutrition & Fitness Success
2. 5 Self-Improvement Tips for Lifters
3. Feet Rotating In the Squat: What Does It Mean?
4. Are You Engaging the Right Muscles When You Squat?

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