Strength Cycle: Cycle 1 – Week 4 of 7
Strength/Skill
E2M4M
10 Strict Press
-then:
E2M12M
Min 1) 3 Strict Press – AHAP
Min 2) 20sec/20sec Max DB Bent Over Row
*Stabilize yourself with your opposite arm against the rig for the Rows. Don’t swing, keep your trap down, and squeeze at the top.
WOD
Buy-In: Row 500/400m or Bike 1100/900m or Run 400m or L: 100; Spl: 150; S: 200 DU
-then:
10/20, 10/16, 10/12, 10/8, 10/4
Thrusters – L: 95/65; Spl: 115/75; S: 135/95
DB Snatch – L: 25/15; Spl: 35/25; S: 50/35
*Cap = 15min. This is a rugged piece. We want you going heavy on these thrusters, so it’s 100% OK if you break each set into 6/4 or 5/5, but ideally not more than once per set. Fight to get thru the DB Snatches unbroken, though. The thrusters stay the same while the Snatches drop in number.
Unloaded
In 10min, get as far as possible:
5, 5, 5, 5, 5
2-DB Devil Press – L: 25/15; Spl: 35/25; S: 50/35
10, 20, 30, 40, 50
Wallballs
-rest 3min, then:
AMRAP 10
10 2-DB Lunges
20 Situps w/ feet anchored on DBs
-rest 3min, then:
In 10min, complete:
5 Rounds
15/10 Cal Bike or Row
12 T2B
Daily Reading
1. How the News lies to you (& why you should never take Nutrition Advice from the mainstream media!)
2. The Pros and Cons of MCT Oil for Athletes