Strength Cycle: Post-Open Cycle – Week 4 of 5
Strength/Skill
E3M15M
3 Zero Bounce Deadlift @ 75-85% of 1RM
+
6 x *Tall Landing* Box Jump – max height while still landing with your hips above your knees. No running/walking start. You don’t even need a tall box for this… you can also land with straight legs on a *high-ish* box for the same stimulus. Step down and repeat.
WOD
10 Power Snatch – L: 75/55; Spl/S: Squat Snatch – Spl: 115/75; S: 135/95
Run 400m or Row 500/400m or Bike 1100/900m
L: 60 Air Squats; Spl: 20; S: 40 Pistols
Run 400m or Row 500/400m or Bike 1100/900m
10 Snatch (L: Power; Spl/S: Squat)
*We’d challenge you to do the barbell portion of this workout in touch and go sets or unbroken, especially at this volume/weight and based on where the barbell is in the workout. The run is NOT meant to be recovery, but obviously can’t be a sprint. Overall, this piece should be done at that 85% pace that is tough to sustain but can be done.
Daily Reading
1. The Joe Rogan Experience Gary Taubes And Stephan Guyenet Debate And All That’s Wrong With Modern Day Dieting Discourse
2. How to Eat to Build Lean Muscle