Strength Cycle: Post-Open Cycle 2 – Week 7
Strength/Skill
E2M12M
Life: Power Snatch + 2 Hang Power Snatch + OHS – AHAP
Sport: Squat Snatch + 2 Hang Squat Snatch + OHS – AHAP
*Weight can move up and down across eight sets, but try to use the same weight you hit two weeks ago (when we did this complex minus the OHS). Or better yet, go heavier.
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10 1-Arm Hollow Hold DB Floor Press
*These are more complex as a Hollow Hold, as opposed to a Glute Bridge. Make them count.
WOD
AMRAP 18
Run 200m or Row 250/200m or Bike 500/400m
8 DB Hang C&J – L: 30/20; S: 50/35 (SS: 1 Rope Climb)
2 Squat Cleans – L: 155/105; S: 225/155
L: 4 Deficit Pushup; S: 4 HSPU; SS: 4 SHSPU
*This workout has many high skill options and some very heavy weights. Challenge yourself however you see fit today. As always, we don’t want you standing around, so make sure the stimulus is appropriate. But also… get outside of your comfort zone and try something new (if space/equipment allows lol)
Cooldown
Bretzel
Daily Reading
1. Finish The Snatch Turnover With Maximal Stability
2. The Importance of Community in Fitness
3. Everyone Should Use Creatine
4. 3 Ways to Get Your Act Together