Strength Cycle: Cycle 1 – Week 4 of 7
Strength/Skill
E2M6M
3 Pause Power Position Snatch @ 40-60%
-then:
E2M12M
Hang Snatch – L: 3 @ 80%; Spl: 2 @ 85%; S: 1 @ 90%
*Squat these if your form allows. The focus for Oly lifting this cycle is about cleaning up technique, not going ultra-heavy.
WOD
10 Burpees; Spl: 25′ HS Walk; S: 50′ HS
25 Push Press – L: 75/55; Spl: 95/65; S: 115/75
25 V-Ups
L: 75; Spl: 125; S: 150 Double Unders
25 V-Ups
25 Push Press
10 Burpees; Spl: 25′ HS Walk; S: 50′ HS
*This chipper has some higher skill movements as an option. Don’t get stuck in the Double Unders for too long. We’re hoping for bigger sets here, so scale to a number that allows you to complete this in 5 sets or less. Time domain is sub-12min.
Daily Reading
1. Fix Your Diet: Understanding Proteins, Carbs, and Fats
2. Getting Back at It