Strength Cycle: Cycle 3 – Week 5
Strength/Skill
Every 90sec for 9 Minutes (7 Rounds)
2 Clean Complex @ 75+% of 1RM = Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk
*We’re continuing to blur the lines between lifting and conditioning. As always, doing it technically correct is more important than going heavy. Start at 75% and build if you’re feeling good.
WOD
L: 3; Spl: 4; S: 5 Rounds
20 Back Rack Lunges – L: 75/55; Spl: 95/65; S: 115/75 (from the floor)
Run 200m or Row 250/200m or Bike 600/400m
L: 30; Spl/S: 50 Double Unders
*Cap = 15min! Choose your rounds wisely! This workout has the potential to really burn if pushed right. Keep your transitions short to keep the intensity high and try to knock out the lunges as fast as possible. Forward or Backward on the lunges. Your call.
Daily Reading
1. Mobility Exercises for Desk Dwellers: Exercises for the Office or Cubicle
2. Tips to Incorporate Mindful Breaks from Technology