Strength Cycle: Open Cycle – Week 4
Strength/Skill
In 12min:
Find 1RM Push Jerk
*Focus on driving yourself down under the bar and getting your head *thru the window*
WOD
AMRAP 16
30 Air Squats
L: 10; Spl: 15; S: 20 Pushups
10 Hanging Leg Raises; Spl/S: T2B
*Basic bodyweight workout prior to an Open workout (tomorrow) where anything is possible. No shoddy movement. Focus on quality today.
Unloaded
3 Rounds
1min Max 2-DB Floor Press – heavy as you want
1min Max Row or Bike
1min Max Barbell-on-Rig Pullup or Ring Rows
1min Max Wallballs
1min Max Double Unders
1min Rest
-rest 4min, then:
AMRAP 12
Row 500/400m or Bike 1000/800m or Run 400m
24 1-DB/KB Overhead Walking Lunges – L: 20/10; Spl: 35/24; S: 53/35 (12l/12r)
12 1-DB/KB Front Rack Lateral Lunge (6l/6r)
*Great one for the booty & abs
Daily Reading
1. Social Anxiety
2. 4 Misunderstandings About Carbs and Stress