Strength Cycle: Cycle 1 – Week 3 of 5
Strength/Skill
E3M12M
4 Front Squat @ 70% of your 1RM Back Squat
(or 85% of your 1RM FS if you know it)
+
12 Sandbag Lunges b/t sets (6l/6r) – L: 60/30; S: 150/100
+
30sec Plank Hold – add a plate to your back if able to maintain good form
WOD
AMRAP 10
2 Pullups; Spl: C2B; S: Rope Climbs
4 Hand-on-Plate Pushups; Spl: HSPU; S: 8/6″ Deficit HSPU
6 Power Cleans – L: 135/95; Spl: 175/115; S: 205/135
*High Skill & Heavy. Scale whatever you need to keep moving. Everyone should be able to complete 5+ rounds. Remember that you have to switch hands on each “hand-on-plate pushup”, so pushup, walk your hands over, then perform your next pushup
Cooldown
Puppy Dog on Barbell
Daily Reading
1. The Beauty/Body Conflict
2. Face a Fear, Drop 100 Pounds