Strength Cycle: Phase 1 – Week 6 of 7
Strength/Skill
E2M12M
3 Tempo Front Squats
-5sec Eccentric (Lowering)
-1sec Pause
-Fast Concentric (Lifting)
*Partner up so you can have someone count your tempo for you. This is about skill and improving positioning.
WOD
10 Power Clean – L: 75/55; Spl: 115/75; S: 135/95
30 Burpees (Spl/S: Over Bar)
10 Front Squat – L: 95/65; Spl: 135/90; S: 155/110
30 Burpees (Spl/S: Over Bar)
10 Push Jerk – L: 115/75; Spl: 155/105; 185/125
30 Burpees (Spl/S: Over Bar)
20 Deadlift – L: 135/85; Spl: 185/125; S: 225/155
*The barbell movement changes each round, as does the weight, but hopefully the speed they’re completed is similar each time. Singles early on is a good strategy.
Daily Reading
1. Top 12 Things Every Woman Should Know About Strength Training
2. How to Tell if You’re Getting Stronger in the Gym