Thursday 1/3/19

Strength Cycle: Cycle 3 – Week 4 of 5

Strength/Skill
E4M16M
5 Power Snatch (S: Squat Snatch) @ 70-75% 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 9
3, 6, 9, etc…
1-DB Hang Clean & Jerk – L: 30/20; S: 50/35
Deadlift – L: 135/85; Spl: 185/125; S: 225/155
*Deceptive. Be careful. You’re going to finish the 6s or the 9s and then realize you have a looooong time left.

Unloaded
EMOM x 35min
Min 1: L: 12/10; S: 15/12 Cal Row or Bike
Min 2: 15 2-DB Push Press – L: 25/15; Spl: 35/25; S: 50/30
Min 3: 15 Burpees
Min 4: L: 12/10; S: 15/12 Cal Bike or Bike
Min 5: 15 Plate Situps – L: 25/15; S: 35/25
Min 6: 10 2-DB Power Cleans
Min 7: 1min Plank on your hands
*For the Plate Situps, you are going be lying flat on your back, arms extended holding the plate. Situp to the sky and back down. Arms always extended and pointed straight up.

Daily Reading
1. The Importance of Self-Acceptance
2. What Are Electrolytes? Is Gatorade Good for You?

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