Strength Cycle: Post-Open Cycle 2 – Week 5
“Every 90sec for 15min (10 Rounds)
2 Strict Press – AHAP
*Try to hit the same weight as two weeks ago when we did 1 rep. Butt squeezed and ribs pulled DOWN the entire time!
10 Dball/Sandbag Lunges – AHAP
*Alternate legs each set, so you get 5 sets on each leg. Hug the Dball/Sandbag and complete all 10 reps on ONE leg. Switch in the subsequent round. If we run out of Dballs/Sandbags, then hug a couple plates.
3 Power Cleans – L: 145/95; S: 205/135
L: 15; S: 30 Double Unders
*Cap = 16min. HEAVY Power Cleans need to be scaled to keep moving consistently. Look for roughly 70% of your 1RM Power Clean. There’s a time cap on this one because we don’t want it to turn into a 20min WOD.
L: 10; S: 15 2-DB Power Cleans – L: 30/20; S: 50/35
L: 10; S: 15 1-DB Weighted Abmat Situps
L: 30; S: 50 Double Unders
*Feel free to use the remaining DB as an anchor for your feet during the situps
-rest 3min, then:
L: 5; S: 10 2-DB Burpee Squat Clean Thruster
20 Plate Russian Twist – 15/10 – (L+R = 1 rep)
Run 700m – fast
Run 300m – moderate
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