Strength Cycle: Post-Open Cycle – Week 3 of 5
Strength/Skill
E2M8M
2 Push Press – 85+% (or heavier than two weeks ago)
+
10-15 Ring Rows – share rings with friends, and add height to your feet (via a box) to add difficulty. Keep active shoulders the entire time and control the movement. Nothing is gained by *bouncing* ring rows
WOD
E4M20M
10 2-DB Seated Z-Press
20 2-DB Romanian Deadlift
Ring/Bar Muscle Up Progression
Row/Bike/DU in remaining time
*In today’s bodybuilding work, we get five opportunities to work on our RMU/BMU progressions. Enjoy the change! Warning: there are pullups/bmu in tomorrow’s WOD, so don’t overdo it today. Just practice the skill!
Unloaded
OTM for 21min
Min 1) L: 10/7; Spl/S: 15/12 Cal Bike or Row
Min 2) 20 Goblet Lunges – L: 20/15; Spl: 35/25; S: 53/35
Min 3) 20 Plate Situps – L: 15/10; Spl: 25/15; S: 35/25
-rest 4min, then:
In 10min, complete:
10, 20, 30, 40, 50
RKBS – L: 35/24; Spl: 53/35; S: 70/53
1, 2, 3, 4, 5
Wall Walks
Daily Reading
1. Arthritis & Movement: Your Weightlifting Prescription
2. Number 1 Tip for Weight Loss