Thursday 3/7/19

Strength Cycle: Open Cycle – Week 3

Strength/Skill
E3M12M
3 Split 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 17
Row 500/400m or Bike 1000/800m or Run 400m
30 AKBS – L: 35/24; Spl: 53/35; S: 70/53
10 Box Jumps – L: 24/20; Spl/S: 30/24
*The row/bike/run pace should be something challenging but not a pace that will derail the rest of the workout. The swing should not exceed 3 sets in any round and the box jump should be at a challenging height.

Unloaded
In 12min, complete:
2 Rounds
50 2-DB Push Press – L: 20/10; Spl: 30/20; S: 50/35
Row 500/400m or Bike 1000/800m or Run 400m

-then, at 12:00,
In 10min, complete:
1, 2, 3…8, 9, 10
1-DB Lateral Lunges
Burpee (Spl/S: Over DB)
*Rack the DB however you prefer

-then, at 22:00,
AMRAP 10
15 V-Ups; Spl/S: 15 T2B
1-KB Farmer’s Carry Around Perimeter of the Gym – heavy as possible!
*Try to get halfway around the gym before switching hands. These things work your abs more than you think, especially if you choose a heavy weight. You can also do an overhead carry if you want to switch things up (just be careful of hitting the pullup bars)

Daily Reading
1. Why Do We Crave Sweets When We’re Stressed?
2. Quality over Quantity

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