Strength Cycle: Post-Open Cycle 2 – Week 8
Last week before Retest Week!
Strength/Skill
E2M16M
4 Landmine Press – AHAP – 2l/2r
*Heavier than two weeks ago when we did 3l/3r. Shoot for 90+% of your 2RM (or just go heavy). Grab a rag to place between barbell and the wall or rig.
+
10 x 1-Arm Landmine Reverse Lunge (Perpendicular Grip)
*Add weight from whatever you’re doing on the Landmine Press. These should be HEAVY. Alternate legs each set, so you get 4 sets on each leg. This is a fantastic move for anyone with knee-issues, and the perpendicular grip adds a considerable core challenge, because abssssssss…
WOD
Run 400m or Row 500/400m or Bike 1000/800m
Life: 400m 2-DB Farmer’s Carry – 50s/35s; Sport: 400m 2-KB Overhead Carry – 53s/35s
Run 400m or Row 500/400m or Bike 1000/800m
*Cap = 15min. Pray for no rain. Picking the right weight will be the challenge here. We URGE you to try a weight that sounds ridiculous. Like, “you want me to carry HOW MUCH??” You might surprise yourself today.
Cooldown
Bretzel
Unloaded
In 10min, complete:
5 Rounds
7 T2B
7 2-DB Thrusters – L: 20/10; S: 35/25
14 2-DB Walking Lunges
*Hold the DBs however you like for the lunges. Back rack, by your side, whatevs.
-rest 3min, then:
In 10min, complete:
5 Rounds
L: 15/12; S: 20/15 Cal Row/Bike
15 KB SDLHP – L: 53/35; S: 70/53
-rest 3min, then:
In 10min, complete:
1min Plank Hold
100 Russian Twists – 15/10lb Plate (L+R=1)
1min Plank Hold
100 Flutter Kicks (L+R=1)
1min Plank Hold
Run Programming
Due to light participation, this is the last week we’ll schedule Run Programming. Join the Sunday Run Club, instead! Check for posts on the Derby City Social Page on Facebook.
4 Rounds
Run 400m – easy
Rest 30sec
Run 400m – easy
Rest 30sec
Run 400m – easy
Rest 5min
Daily Reading
1. The Best Core Exercises for Runners
2. Tip: 3 Ways to Get Your Act Together
3. Food Writer Becomes A Butcher To Better Understand The Value Of Meat
4. It’s OK to Struggle