Strength Cycle: Phase 1 – Week 4 of 7
Strength/Skill
E3M15M
Min 1) 5 Push Press + 5 Clapping Pushups + 5 Pullup Negatives or Strict Pullups
Min 2) Optional: Row/Ski – 200/150m or Bike 500/400m
MIn 3) Rest
*Build across the sets. We want to see Touch & Go reps, so the weight can’t be too super heavy. Finish with some explosive pushup work and then some Pulling. Rest and repeat.
WOD
AMRAP 13
7 Clean and Jerk – L: 75/55; Spl: 95/65; S: 115/75
L: 10; Spl/S: 15 Wallballs
L: 30 Single Unders; Spl/S: 20 Double Unders
*Everyone should be able to finish 4 rounds. We know some will do everything unbroken, so there could be some ridiculous scores today. Test yourself with quick singles, or touch-and-go, with quick transitions, and just keep the train moving.
Daily Reading
1. Dr. Brené Brown on Joy: It’s Terrifying (video)
2. Do What You’re Doing