Strength Cycle: Post-Open Cycle 2 – Week 4
Strength/Skill
E2M16M
2 Squat Clean and Split Jerk @ 75%+ of Clean Complex
*Similar weight to last week, but with an added technical component of the Squat & Split.
+
12-20 Single-Leg KB/DB RDL – split reps b/t legs
*Place the KB/DB in whichever hand allows you to best control the movement, but we’d prefer to see it in the hand opposite whichever foot is staying on the ground. Keep a soft bend in your knee, grip the KB/DB hard, keep your back straight, and push your hips back until the KB/DB is around shin level, then fire up.
WOD
3 Rounds
10 Clean & Jerks – L: 105/70; S: 135/95
15 T2B
*Holy GRIP. Fast, efficient singles are the way to go on the barbell. For the T2B, breaking up early is smart to stay moving, and whether that break up is 2 or 3 sets depends on you. Time domain sub-10min.
Cooldown
Pec/Forearm Stretch on Rig
Daily Reading
1. Slow Life Down for Bigger and Stronger Gains In the Gym
2. CrossFit, Inc. Exposes Conflicts of Interest at Foundations for the NIH and CDC
3. Depression and Training
4. Can You Take the Heat?