Strength Cycle: Post-Open Cycle – Week 4 of 5
Strength/Skill
E2M14M
1 Split Jerk @ 90+%
*Add weight as you go. If you’re feeling good and want to try for a PR today, be our guest.
+
16-24 1-DB Bent Over Rows – 8l/8r or 12l/12r – Limit the swing and squeeze your shoulder blade back at the top
WOD
E3M15M
12 Barbell Bicep Curls – add weight as able, but don’t swing the barbell
24 Barbell Good Mornings – same weight as the curls
2 TGU – 1l/1r
Row/Bike/DU in remaining time
*In today’s bodybuilding work, we get an opportunity to work on our TGU’s. Experiment with different implements… try a barbell, KB, or DB.
Unloaded
AMRAP 21
10, 20, 30, 40, etc…
Abmat Situps
AKBS – L: 35/24; Spl: 53/25; S: 70/53
Run 400m or Row 500/400m or Bike 1000/800m
-rest 4min, then:
10min of *Pump*
1) 2-DB Floor Press to failure – L: 25/15; Spl: 35/25; S: 50/35
-immediately into:
2) 1-DB Bent Over Row to failure (left arm)
3) 1-DB Bent Over Row on other arm
4) V-Ups to failure
5) Rest 1min… Repeat
Daily Reading
1. This Strange, Un-Medicated Life
2. 3 Not So Secret Habits Guaranteed to Get You the Physique You’ve Always Wanted