Strength Cycle: Cycle 3 – Week 2 of 5
Strength/Skill
E4M16M
5 Power Snatch (S: Squat Snatch) @ 65-70% of 1RM Snatch
+
Bike / Row / Single Unders for Rest between sets
*This is technique work for the snatches, and then a steady (not super slow!) piece in between to keep your heart rate elevated.
WOD
AMRAP 15
L: 12; Spl: 16; S: 20 DB Snatch – L: 25/15; Spl: 35/25; S: 50/35
L: 12; Spl: 16; S: 20 Plate Overhead Lunges – 25/15; Spl/S: DB Overhead Lunges
L: 12; Spl: 16; S: 20 1-DB Push Press (10l/10r); S: HSPU
*Pacing and transitions should be the focus here. This will be challenging and will
require you to pace yourself (without going too slow), so you don’t blow up too early.
Cooldown
Scorpion
Unloaded
AMRAP 15
5, 10, 15, 20, etc…
Cal Row/Bike
Wallball Slams – L: 20/14; S: 30/20
Glute Bridge into Situps
Wallballs
-rest 4min, then:
AMRAP 15
10 2-DB Floor Press – L: 25/15; Spl: 35/25; S: 50/35
Row 250/200m or Bike 500/400m
10 2-DB Skull Crushers
L: 25; S: 50 Double Unders
10 Barbell-on-Rig Pullups
Daily Reading
1. Get Lean over the Holidays?
2. Nutrition for Bulking: 10 Tips for Intelligent Muscle Gain