Strength Cycle: Cycle 1 – Week 5 of 5
5 Back Squat @ 80%
5 Banded Pushups b/t Sets
*Heavier than last week. The 5th rep should be hard, but make sure you’re driving your upper back toward the ceiling at the top. Get those shoulders going thru the full range of motion.
30/20 Cal Row or 26/17 Cal Bike or Run 400m
30 Push Press – L: 75/55; Spl: 115/75 or 50′ HS Walk; S: 100′ HS Walk
20/13 Cal Row or 17/11 Cal Bike or Run 200m
30 Push Press; Spl: 50′ HS Walk; S: 100′ HS Walk
10/7 Cal Row or 9/6 Cal Bike or Run 100m
12 Sandbag to Shoulder – L: 60/30; Spl: 100/60; S: 150/100 (or 24 Power Cleans)
*Cap = 12min. Rowing or running is going to be the preferred option today unless you want to Push on the Bike, then Push on the Push Press, and keep pushing until the *Sandbags* save you. Tip: Never look to the Sandbags as the *easy part*.
-rest 5min post-WOD, then:
L: 3; S: 5 Rounds
*Put your equipment away, then knock out your runs. Times should be within a couple seconds each interval