Strength Cycle: Deload/Play Week (1 of 2)
Our next strength cycle will begin on Monday, August 27th. In the meantime, your Derby City coaches have programmed two weeks of deload/play, with each day’s programming created by a different coach. Today’s workout is from Coach Lexi.
Strength/Skill
E2M12M
L: 2 x (1 Power Snatch + 1 Hang Power Snatch)
S: 2 x (1 Squat Snatch + 1 OHS)
*Keep adding weight each set, BUT shoot for perfect form. Don’t get wild trying to throw up some big weight. Beautiful reps > heavy weight
+
10-15 Thin Band Face Pulls b/t sets
WOD
“Rip Those Handles Off”
AMRAP 18
Buy-In:
L: 70/40 Cal Bike or 80/60 Cal Row or Run 800m
S: 100/70 Cal Bike or 120/100 Cal Row or Run 1200m
-then, in remaining time:
6 Hang Power Snatch – 95/65 (S: HSS – 135/95)
12 Push Press (S: HSPU)
18 Burpee Box Step Overs (S: Jump Overs)
*Your main focus should 100% be the buy-in. We want to see how fast (or not) you can recover and continue to grind into the rest of the workout.
Cooldown
Daily Reading
1. “Anti-aging” is marketing bullshit
2. Training Frequency for Strength Development: What the Data Say