Thursday 3/28/19

Strength Cycle: Open Deload (Play Week)

Strength/Skill
In 14min:
Find 5RM Touch and Go Clean and Jerk
*Work on efficiently cycling the barbell and practice the most efficient bar path possible. The heaviest weights will be moved by the best movers. Squat or power cleans are acceptable.

WOD
Team of 2
AMRAP 18
L: 6/4; Spl: 10/8; S: 12/10 Cal Row or Bike
12 Wallballs
L: 6 Pushups; Spl: 10 Pushups or 6 Ring Dips; S: 10 Ring Dips
*Alternate Full Rounds. Athlete 1 will perform one full round of 12/10, 12, 10 and then Athlete 2 will perform one full round. This is a higher volume of ring dips, so scale the reps to finish it in 2 sets, if you choose those. The Wallballs should be unbroken. Overall, each round should be very fast.

Unloaded
AMRAP 7
15/10 Cal Bike or Row
10 T2B

-rest 3min, then:

AMRAP 7
15/10 Cal Bike or Row
15 2-DB Squat Cleans – L: 20/10; Spl: 35/25; S: 50/35

-rest 3min, then:

AMRAP 7
15/10 Cal Bike or Row
10 2-DB Devil Press

-rest 3min, then:

AMRAP 4
10, 8, 6, 4, 2
V-Ups
Plank Plate Pull-Thrus – AHAP (L+R=1)
Hanging Leg Raise or T2B

Daily Reading
1. Get Out of Your Own Damn Way
2. The Hardgainer’s Guide to Building Muscle: What the Science Says

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