Thursday 11/1/18

Strength Cycle: Cycle 2 – Week 2 of 5

Strength/Skill
OTM for 12min
4 x L: 2; S: 1 Clean Deadlift @ 120% of 1RM Clean
4 x L: 2; S: 1 Clean Pull @ 100%
4 x L: 2; S: 1 Power Clean @ 70-80%
*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

WOD
3 Rounds
15/10 Cal Bike/Row or Run 200m
10 Power Cleans – L: 135/85; Spl: 170/110; S: 205/135
*These are supposed to be heavy Power Cleans, so pick a weight that is challenging for you. If you’re able to knock out sets at this weight, then you should probably go heavier. But, as always, make sure you technique doesn’t take a back seat.

Optional:
-rest 5min, then:
L: 2; Spl: 3; S: 4 Rounds
Run 800m
Rest 1:1
*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.

Cooldown
Pigeon

Unloaded
OTM for 5min
10/7 Cal Bike/Row
OTM for 5min
L: 8; S: 15 Pullups
OTM for 5min
12/9 Cal Row/Bike
OTM for 5min
15 KB SDLHP – L: 53/35; S: 70/53
*No rest between OTMs.

-rest 5min, then:

In 10min, complete:
40, 30, 20, 10
1-DB Bent Over Row – L: 35/20; Spl: 50/35; S: 70/50
DB Russian Twists
*Those numbers are total for the bent over row, not each arm.

Daily Reading
1. The Value of Accessory Work
2. The Best Time to Go to Bed is 8:45

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