Strength Cycle: Open Prep Cycle – Week 3 of 4
Strength/Skill
In 12min:
Build to Heavy Single Squat Clean
-rest 3min, then:
AMRAP 8
Max Unbroken Hang Squat Cleans @ 75% of above
15 Burpees
*Rest with the bar on your shoulders or at your hip, but once you drop the bar, move to the burpees.
WOD
AMRAP 10
15/11 Cal Bike or Row or 15 AKBS – 53/35
10 Clean and Jerk – L: 75/55; Spl: 115/75; S: 135/95
*Add 20/10lbs to the C&J each round.
Unloaded
2 Rounds
50 2-DB Thrusters – L: 15/10; Spl: 20/15; S: 30/20
40 Situps
30 Hanging Leg Raises or T2B
20 AKBS – L: 35/24; Spl: 53/35; S: 70/53
10 1-KB Lunges
*Cap = 16min
-rest 4min, then at 20:00:
AMRAP 15
15/10 Cal Bike or Row
30 Barbell-on-Rig Pullup or Ring Rows
30 HRPU
30 Double Unders
30 1-DB Hang Clean & Jerk – L: 30/20; Spl: 50/35; S: 70/50
Daily Reading
1. Are Nitric Oxide Supplements Beneficial For Strength and Hypertrophy?
2. I don’t care about body image
