Strength Cycle: Cycle 2 – Week 3 of 5
Strength/Skill
OTM for 12min
4 x L: 2; S: 1 Snatch Deadlift @ 120% of 1RM Snatch
4 x L: 2; S: 1 Snatch Pull @ 100%
4 x L: 2; S: 1 Power Snatch @ 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
AMRAP 7
5 Power Snatch – L: 95/65; Spl: 135/85; S: 155/105
7 Jumping Pullups; Spl: 7 Pullups; S: C2B
Optional:
-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.
Cooldown
Walk 200m
Unloaded
AMRAP 6
5 Pullups
10 HRPU
14 1-DB Snatches – L: 30/20; S: 50/35
-rest 2min, then:
AMRAP 6
5 Burpees
10 1-DB Push Press
14 1-DB Goblet Lateral Lunges
-rest 2min, then:
AMRAP 6
5 Pullups
10 HRPU
14 1-DB Hang Clean & Jerks
-rest 2min, then:
AMRAP 6
5 Burpees
10 1-DB Push Press
14 1-DB Goblet Squats
Daily Reading
1. Why Therapy Can Be Beneficial for Everyone
2. I Can’t Remember Why I Don’t Eat Dairy