Strength Cycle: Cycle 3 – Week 1 of 5
Strength/Skill
E4M16M
5 Squat Clean @ 65-70% of 1RM Clean
+
Bike / Row / Single Unders for Rest between sets
*This is technique work for the cleans, and then a steady (not super slow!) piece in between to keep your heart rate elevated.
WOD
AMRAP 10
L: 20: S: 40 Double Unders
10 Plate Ground-to-Overhead – L: 15/10; Spl: 35/25; S: 45/35
*Save your ankles, and those of your neighbors, by not dropping the plate from overhead. A rolling plate can do serious damage. Low reps and light weights mean this workout should be gas pedaled the entire way.
Cooldown
Puppy Dog or Down Dog
Unloaded
In 10min, complete:
5 Rounds
12/9 Cal Bike or Row
36 Double Unders
-rest 3min, then:
In 10min, complete:
5 Rounds
10 1-DB Overhead Lunge – L: 20/10; Spl: 35/25; S: 50/35
10 AKBS – L: 35/26; Spl: 53/35; S: 70/53
10 Pushups
-rest 3min, then:
AMRAP 10
20 DB Snatches
20 DB Weighted Situps
Daily Reading
1. How to Fix Your Butt Wink… So We Can All Stop Saying Butt Wink
2. A New Connection between the Gut and the Brain