Strength Cycle: Cycle 2 – Week 4 of 7
Strength/Skill
E3M15M
Life: 2 Pause Front Squat @ 80+% of 1RM FS
Splife/Sport: 2 Pause Overhead Squat @ 80+% of 1RM Snatch
*If your mobility allows, experiment with the pause OHS today. Go as heavy as good form allows. 1sec Pause at bottom of each rep, explode up. Take these from the rack, drop to the ground after your 2nd rep, clean and re-rack.
+
Pump of Choice:
a) 30sec Max DB Hammer Curls
b) 30sec Max Chinups
WOD
L: 1 Wall Walk into 30sec HS Hold or 15 Push Press; Spl: 25′; S: 50′ HS Walk
30 Power Cleans L: 65/55; Spl/S: 95/65
L: 45; Spl: 70; S: 90 Double Unders
L: Wall Walk/PP; Spl: 25′; S: 50′ HS Walk
20 Power Cleans
L: 30; Spl: 45; S: 60 Double Unders
L: Wall Walk/PP; Spl: 25′; S: 50′ HS Walk
10 Power Cleans
L: 15; Spl: 25; S: 30 Double Unders
L: Wall Walk/PP; Spl: 25′; S: 50′ HS Walk
*Cap = 14min. We’d like to see everyone upside down in some form or fashion today. Many options for modifying the HS Walks. Power clean weight should be manageable for big sets and the Jump Rope should not exceed 2min in any round.
Daily Reading
1. Weightlifting better at reducing heart fat than aerobic exercise
2. How “Automaticity” Relates to Exercise Habits