Strength Cycle: Cycle 3 – Test Week
Strength/Skill
For time:
Deadlift
8 Reps @ L: 95/65; Spl: 145/95; S: 195/125
7 Reps @ L: 145/95; Spl: 195/125; S: 245/160
6 Reps @ L: 195/125; Spl: 245/160; S: 295/190
5 Reps @ L: 245/160; Spl: 295/190; S: 345/225
4 Reps @ L: 295/190; Spl: 345/225; S: 395/255
*Time domain is sub-10min. Life, go every 2min. It might be a good idea to partner up with someone so you can share a bar & weights, hit your reps, then rest while your partner goes. Add weight and move up together. This is a hybrid strength/conditioning piece. The weight should be very challenging but nothing that puts you at risk. For scaling purposes, starting weight can be around 40-50% and end around 80-90%
WOD
200m 2-KB/DB Farmer’s Carry – L: 35/24; Spl: 53/35; S: 70/53
30/20 Cal Row/Bike/Ski
200m 2-KB/DB Farmer’s Carry
L: 20; Spl/S: 30 Burpees (Spl/S: to 6″ Target)
200m 2-KB/DB Farmer’s Carry
*Time domain is sub-13min. You might need to break once or twice during the Farmer’s Carry, but keep the break short and hustle.
Daily Reading
1. Nike Just Revealed New Data on the Vaporfly (Marathon-Shoe)
2. Bulletproof Your Ankles