Strength Cycle: Open Cycle
Strength/Skill
E3M12M
3 Push Jerk
*Set 1 Moderate, Sets 2 & 3 Heavy, Set 4 Moderate.
+
2 Sets of L: Max Hang from Pullup Bar; Spl: Super Slow Pullup Negative (jump to chin above bar and go down as slow as humanly possible); S: Max Chin-over-Bar Pullup Hang b/t sets
*Find a modification which taxes your ability to hold a position.
WOD
AMRAP 15
L: 45; Spl/S: 90 Double Unders
12 Push Presses – L: 75/55; Spl: 95/65; S: 115/75
9 Power Cleans
6 Thrusters
*We want to see a minimum of 3 rounds. All of the barbell work should be done in touch & go sets. A good strategy would be 11 PP, into 1 PP + 8 PC, into 1 PC + 6 Thrusters.
Unloaded
In 10min, complete:
5 Rounds
7 Pullups
7 2-DB Thrusters – L: 20/10; Spl/S: 35/25
14 2-DB Walking Lunges
-rest 3min, then:
In 10min, complete:
5 Rounds
15/12 Cal Row or Bike
L: 15; Spl: 9; S: 6 Sandbag Cleans – L: 60/30; Spl: 100/60; S: 150/100
-rest 3min, then:
1min Plank Hold
100 V-Ups
1min Plank Hold
100 Flutter Kicks (L+R=1)
1min Plank Hold
*Cap = 30min. Feel free to hit different Plank positions in those three different minute holds.
Daily Reading
1. The Many Ways Bad Sleep Makes You Fat!
2. Belly Breathing Done Correctly