Strength Cycle: Cycle 3 – Week 4
Strength/Skill
E4M16M
90sec Max Power Clean Singles @ 80-85%
*We continue to work on repeating moderately heavy singles with short rest. The bar is heavier than last time but the focus remains the same. Set up, lift it, drop it, repeat. We want to see deliberately fast singles.
WOD
AMRAP 12
15 Box Step Overs (Spl/S: Jump Overs)
5 PVC Heavy-Band Pulldown; Spl: 3; S: 5 Strict Pullups
15 Abmat Situps
5 PVC Heavy-Band Pulldown; Spl: 3; S: 5 Strict Pullups
*We dial down the intensity today so you can work on Strict Pullups / Pulldowns.
Daily Reading
1. How To Pace Yourself During Distance Rowing
2. Stretching Does Not Prevent DOMS or Speed Up Recovery