Strength Cycle: Open Cycle – Week 5
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
12 Rounds
3 S2O – L: 95/65; Spl: 135/85; S: 165/115
L: 10; Spl/S: 20 Double Unders
*This is a heavy barbell, but it has to be unbroken the entire workout. It could be as fast as 6min for some.
Unloaded
E3M15M
L: 15/12; Spl/S: 20/15 Cal Bike or Row or Run 200m
15 L: Ring Rows; Spl: 8; S: 15 Pullups
15 Wallballs
-rest 3min, then:
E3M15M
Row 250/200m or Bike 500/400m or Run 200m
15 KB SDLHP – L: 35/24; Spl: 53/35; S: 70/53
L: 8; Spl: 15; S: 20 Pushups
*Strive for 30sec of rest each round. If not, scale back somewhere