Strength Cycle: Post-Open Cycle 2 – Week 7
Strength/Skill
E2M16M
3 Sumo Deadlift @ 70% of 3RM
*Speed work. Control the descent, but strive to move the weight as quickly as possible off the floor. No bounce. Silent.
+
KB Overhead Walk – 10 trips around your bar – 5l/5r
*Go heavier on your KB walks this week. We’ve progressed from Waiter’s Walks to heavy KB Walks. These only get better if you work at your arm positioning and using enough weight to actually make yourself struggle.
WOD
30 Pullups (S: C2B)
30 Clean & Jerk – L: 105/65; S: 135/95
30 Pullups (S: C2B)
*Pullups should be in sets of 5 or greater, with C&J as TnG or fast singles. The pullups turn this “Grace” workout into something much worse. The last 30 will be a gut check to hang on to the bar. You can do it!
Cooldown
Puppy Dog on Your Barbell (Shoulders & Lats)
Daily Reading
1. 14 Secrets Hidden in Your Nutrition Labels
2. Strain vs. Sprain: What’s the Difference?
3. Which Is More Fictional? Unicorns or Tight Hamstrings?
4. I’m So Sick of Your Sloppy Reps