Thursday 10/25/18

Strength Cycle: Cycle 2 – Week 1

OTM for 12min
4 x L: 2; S: 1 Power Snatch @ 70-80% of 1RM Snatch
4 x L: 2; S: 1 Snatch Pull @ 100%
4 x L: 2; S: 1 Snatch Deadlift @ 120%
*Technique Day! Focus on moving your body around the bar, not the bar around your body. Hit the appropriate positions from shin to hip and do so with a rock-solid torso

20 Power Cleans – L: 115/75; Spl: 135/95; S: 155/105
-or- 20 Sandbag Cleans – L: 60/30; Spl: 100/60; S: 150/100
50/33 Cal Row or 43/28 Cal Bike or Run 800m
*Oooohh this one will be painful if you allow it, and this is a great one to push yourself into that uncomfortable zone. Fast singles on the Cleans, then kill yourself on the Row/Bike/Run. KILL. YOURSELF.

-rest 5min, then:
Run L: 1; Spl: 2; S: 4 Miles
*Put away your equipment then get out on the road. Work on technique first! Run well, rather than far. Let’s clean up the technique.

Static Straight Leg Raise on Rig

In 15min, complete:
5 Rounds
15 DB Snatch – L: 30/20; S: 50/35
15 Wallballs
-immediately into:
5 Rounds
15 Wallballs Slams – 30/20
15 1-DB Push Press – alternate as needed
*Can you finish in 15min?

-rest 4min, then:

Teams of 2
5,000m Row
*250m or 500m intervals. Cap = 20min. Bike equivalent is 10,000m

Daily Reading
1. Should You Compliment Others on Weight Loss?
2. Want to get a friend or loved one into the gym? Well, you’re probably going about it the wrong way. Here’s how to get them hooked.

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