Thursday 7/12/18

Strength Cycle: Post-Open Cycle 2 – Week 5

Strength/Skill
“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.

WOD
10 Rounds
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.

Cooldown
Pigeon

Unloaded
E3M15M
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:

E3M15M
L: 5; S: 10 2-DB Burpee Squat Clean Thruster
20 Plate Russian Twist – 15/10 – (L+R = 1 rep)

Run Programming
4 Rounds
Run 700m – fast
Rest 75sec
Run 300m – moderate
Rest 3min

Daily Reading
1. How to Survive Hot Weather at Work–and Not Fall Out with Colleagues
2. Coffee Drinkers Are More Likely To Live Longer. Decaf May Do The Trick, Too
3. 3 Reasons Why the U.S. is Vulnerable to Big Disaster

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