Strength Cycle: Post-Open Cycle 2 – Week 8
Last week before Retest Week!
Strength/Skill
E3M15M
5 Sumo Deadlift – AHAP
*We hit 4 reps two weeks ago, so can you use the same weight (or heavier) for 5 reps this week? No bounce. Keep it quiet.
+
KB Overhead Walk – 6 trips around your bar – 3l/3r
*Less trips around the bar this week, so hopefully you can use a heavier KB. Push the up arm as high as possible, lock out the elbow, and squeeze that bicep close to your ear.
WOD
Row 500/400m or Bike 1000/800m or Run 400m
-then:
3 Rounds
12 Deadlifts – L: 185/125; S: 275/185
12 Pushups (S: 2″” Deficit Pushups)
*Hammer the couplet after the row/bike/run buy-in. Keep your quads/knees flexed so only your toes are on the ground during the pushups, and extend all the way thru at the top. Round that upper back toward the ceiling. Keep your shoulders healthy.
Cooldown
Seated Forward Fold
Daily Reading
1. The Right Way to Gain Muscle With Soft Tissue Work
2. There Is No Right Decision
3. The Best Article You’ll Ever Read About Training & Dieting When On Your Period (FACT)!
4. The Secret to Fitness Success (That’s Not Useless Crap)