Strength Cycle: Cycle 1 – Week 3 of 5
Strength/Skill
E2M4M
10 Strict Press
-then:
E3M12M
3 Strict Press – AHAP
*Add weight from last week’s 10 Strict Press, then try to hit last week’s 2 rep for 3 reps in today’s second portion.
+
L: 5; S: 10 T2B on the opposite minute of your 2 Strict Press
*If working out tomorrow, working on Dragon Flags instead because we’ve got T2B in the workout
WOD
3 Rounds
20 2-DB Deadlift – L: 30/20s; Spl: 50/35s; S: 70/53s
Run 200m or Row 250/200m or Bike 500/400m
20 Box Step Overs – 30/24″ (S: Jump Overs)
*Have a little fun today. This is an odd object deadlift with a much higher box than normal, so it will feel a little funky. It’s awkward, but the deadlifts should be completed in 3 sets or less. Be careful if choosing Box Jumps. Don’t risk blowing out those shins!
Cooldown
Pigeon on Box
Unloaded
OTM for 10min
10 2-DB Thrusters – L: 20/10; S: 25/15
+
Max Double Unders in remaining time
*Shoot for a number of double unders that you can maintain in every round
-rest 3min, then:
OTM for 10min
4 Pushups on your DBs
4 Renegade Rows (pushup, row, row = 1)
4 2-DB Push Press
*All in the minute. If this is easy try increasing your reps
-rest 3min, then:
2 Rounds
Run 400m or Row 500/400m or Bike 1000/800m
5 Wall Climbs
10 Cal Bike/Row
15 KB Taters – L: 53/35; S: 70/53
*Cap = 12min
Daily Reading
1. Mobility Myths
2. Maintaining Momentum Through an Injury