Thursday 9/27/18

Strength Cycle: Cycle 1 – Week 4 of 5

Strength/Skill
E2M4M
10 Strict Press
-then:
Every 90sec for 12min
1 Strict Press – AHAP
*Add weight from last week’s 10 Strict Press, then try to hit a heavy 1 for the second portion
+
L: 5; S: 10 T2B in between your 90sec sets

WOD
50 1-Arm DB Hang Clean and Jerk – L: 30/20; Spl: 50/35; S: 70/50
L: 50; Spl: 75; S: 100 Double Unders
40 Pullups (S: C2B)
L: 50; Spl: 75; S: 100 Double Unders
30/20 Cal Bike or 35/23 Cal Row or Run 600m
L: 50; Spl: 75; S: 100 Double Unders
20 C2B; Spl: 10 BMU; S: 20 BMU
*Cap = 16min. Look at this workout in 2min sections. If you’re spending more time than that in multiple sections, you risk running into the cap. But, if you can make up time somewhere, then you’ve earned extra time to work on a difficult skill like C2B or BMU.

Cooldown
Static Open Book

Unloaded
…at the 0:00
AMRAP 6
15/10 Cal Bike or 18/12 Cal Row or Run 200m
10 T2B

…at the 10:00
AMRAP 6
Row 150/100m or Bike 300/200m or Run 100m
15 2-DB Power Cleans – L: 30/20; S: 50/35

…at the 20:00
AMRAP 6
15 OH 1-DB Lunges
15/10 Cal Bike or 18/12 Cal Row or Run 200m

…at the 30:00
AMRAP 6
10 2-DB Thrusters
15 Burpees

Daily Reading
1. The Truth About Estrogen
2. The Importance of Recovery for Youth Athletes

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