Strength Cycle: Cycle 1 – Week 4 of 5
Strength/Skill
E2M4M
3 Pause Power Position Squat Clean @ 40-60% 1RM
*Jerk the last rep. Drop and Reset
-then:
E2M12M
3 Hang Clean (above knee) @ 70+%
*Jerk the last rep. No fails.
+
30sec Plank b/t sets
WOD
E3M12M
L: 10; S: 15 Deadlift – L: 135/85; S: 185/125
20/14 Cal Bike or 24/16 Cal Row or Run 200m
L: 10; S: 15 Box Step Overs (S: Jump Overs)
*Consider playing with the reps if the first set is too hard or too easy. You’re going to want at least 30sec of rest each round.
-rest 5min, then:
Run L: 1mile; Spl: 2miles; S: 3miles
*This part is optional but highly encouraged. Pull up the good ole’ Nike Run App to program the mileage and knock it out
Cooldown
Pigeon on Box
Daily Reading
1. High Intensity Interval Training Guide
2. How to “Eat Healthy” When You Don’t Like to Cook