Strength Cycle: Post-Open Cycle 2 – Week 5
Strength/Skill
E2M12M
3 Box Squat @ 80+%
*Life = add a little weight from two weeks ago and work on driving the knees out on your descent & ascent. Sport = Continue to focus on speed off the box, and don’t turn these into a normal back squat. Keep the knees back so your shins stay totally vertical the entire time.
+
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
3 Rounds
15 SDLHP – L: 75/55; S: 95/65
15 S2O
Run 400m or Row 500/400m or Bike 1000/800m
*This one should be very fast, with nothing broken up more than once in any of the three sets. This is a good way to discover what happens when you decide to go unbroken in every round. Someone will finish sub-7min, and everyone should be sub-12min.
Cooldown
Bretzel
Daily Reading
1. How I Trained My Motor Cortex to Help Me Squat More
2. Are Energy Drinks Bad for You?
3. You Are The Solution To Your Own Situation
4. Keto Dieters Probably Aren’t in Ketosis