Strength Cycle: Post-Open Cycle 2 – Week 7
Strength/Skill
E2M12M
4 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
9, 7, 5
Burpee C2B (S: RMU/BMU)
Power Snatch – 115/75 (S: Squat Snatch 135/95)
*Snatches need to be fast singles, so there’s no standing around, but we know some people are capable of tackling this touch-and-go. This one is fast & furious.
Extra Credit: Run L: 800m; S: 1600m after your last Snatch (optional)
Cooldown
Seated Forward Fold & Lat Stretch
Daily Reading
1. The First Rep Is An Increment Of The Next 1,000
2. The Bodyweight Squat Test
3. Is It Bad If I Have to Pee Roughly a Million Times A Day?
4. How Often Should I Stretch?