Thursday 11/15/18

Strength Cycle: Cycle 2 – Week 4 of 5

Strength/Skill
OTM for 12min
4 x L: 2; S: 1 Clean Deadlift @ 120%
4 x L: 2; S: 1 Clean Pull @ 100%
4 x L: 2; S: 1 Power Clean @ 70-80% of 1RM Clean
*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 10
Row 250/200m or Bike 500/400m or Run 200m
20 Air Squats; Spl: 20 Band-on-Rig Pistols; S: 20 Pistols
10 Clean and Jerk – L: 115/75; Spl: 155/105; S: 185/125
*The Air Squats / Pistols are going to have your Quads screaming during the Clean & Jerks. Focus on high quality singles during the C&J (it’s supposed to be heavy!) and make up ground wherever you can.

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
Hurdler Quad & Hamstring Stretch

Unloaded
In 10min, complete:
21, 15, 9
Cal Bike/Row
2-DB Devil Press – L: 15/10; S: 30/20
T2B
*Devil Press is Burpee into 2-DB Snatch
-then, immediately into:
In 10min, complete:
21, 15, 9
Cal Bike/Row
Wallball Slams
Wallball Situps
*For WB Situps, touch the floor w/ the ball over your head, then tap your feet at the top
-then, immediately into:
In 10min, complete:
5 Rounds
Run 200m or Row 250/200m or Bike 500/400m
20 2-DB Front Squat

*Finish early on any section and you get rest.

Daily Reading
1. Carb Cycling: Is It Worth It?
2. Make Big Investments In Your Weak Points For Big Returns

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