Strength Cycle: Phase 1 – Week 4 of 7
Strength/Skill
Every 90sec for 12min
1 High Hang (above knee) Power Snatch +
1 Low Hang (below knee) Power Snatch +
1 Power Snatch
*No resetting between reps. Rest remainder of 90sec. Add weight as you’re able.
WOD
25 Front Squats – L: 75/55; Spl/S: OHS – Spl: 75/55; S: 95/65
Row/Ski 250/200m or Bike 600/400m or Run 200m
Rest 2min
Row/Ski 250/200m or Bike 600/400m or Run 200m
20 Front Squats – L: 95/65; Spl/S: OHS – Spl: 95/65; S: 135/85
Rest 2min
15 Front Squats – L: 115/75; Spl/S: OHS – Spl: 115/75; S: 165/105
Row/Ski 250/200m or Bike 600/400m or Run 200m
Rest 2min
Row/Ski 250/200m or Bike 600/400m or Run 200m
10 Front Squats – L: 135/85; Spl/S: OHS – Spl: 135/85; S: 185/125
*Ascending weights and descending reps will definitely challenge you as you work thru big chunks of FS/OHS. The final weight should be something challenging for you, not something you rip thru quickly. Note that each round begins with the opposite movement.
Daily Reading
1. 7 Growth Mindset Tips to Boost Your Performance
2. Squat Tips for Better Joint Activation