Strength Cycle: Post-Open Cycle 2 – Week 5
5 Power Clean and Push Jerk @ 75+%
*Add a little weight from two weeks ago.
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.
60/40 Cal Row or 50/35 Cal Bike or Run 800m
L: 30; S: 45 Pushups
30 Thrusters – L: 75/55; S: 95/65
15 Burpee CTB Pullups (S: BMU)
*Cap = 15min. The row/bike buy-in can make or break a workout somedays. It will today, too. Go too slow and you miss the point. Go too hard and you die before you even get to the Thrusters. But, the number of reps is low here, so once you finish the row/bike, you’re almost done. Keep that in mind and push yourself to get uncomfortable.