Strength Cycle: Open Cycle – Week 4
WOD
21, 15, 9
Deadlifts – L: 115/75; Spl: 185/135; S: 225/155
L: 2-DB Push Press – 35/25; Spl/S: HSPU
-immediately into:
21, 15, 9
Deadlifts – L: 165/105; Spl: 255/165; S: 315/205
L: 2-DB Push Press – 50/35; Spl: HSPU; S: 50′ HS Walk
*Cap = 9min. Deadlift weight increases for everyone in the second version. Life – your Push Press weight increases, Splife – you stick with HSPU, Sport – for HS Walk, each 5′ section is a rep.
Strength/Skill
E3M9M
5 Back Squat @ 70%, 75%, 80%
*The prescribed percentages won’t go up each week, because we’re tackling these post-workout. But feel free to add weight if you feel good.
Daily Reading
1. Bar Muscle-Up Swing: Slack is Bad
2. 5 Fat Loss Myths You Still Believe