Strength Cycle: Phase 2 – Week 1 of 7
Strength/Skill
OTM for 12min
5 Burpees (Spl/S: Lateral over Bar) (Burpees are Optional OTM)
2 Power Snatch (Spl/S: Squat Snatch) – L: 95/65; Spl: 135/95; S: 175/115
*Shoot for approximately 70-75% of your 1RM Snatch (Power if Powering, Squat if Squatting). Blurring the lines between Strength/Technique work and Conditioning. You can add weight as you go.
WOD
Row/Ski 30/22 Cal or Bike 26/18 Cal
15, 12, 9
L: Abmat Situps; Spl: Hanging Leg Raises; S: T2B
L: Plate-Deficit Pushups; Spl: HSPU; S: SHSPU
Row/Ski 30/22 Cal or Bike 26/18 Cal
9, 12, 15
L: Abmat Situps; Spl: Hanging Leg Raises; S: T2B
L: Plate-Deficit Pushups; Spl/S: HSPU
Row/Ski 30/22 Cal or Bike 26/18 Cal
*Time domain is 12-16min. This will test your gymnastics capacity, so you might need to scale mid-workout if you find yourself getting stuck somewhere. Talk with a Coach before about a strategy for you.
Daily Reading
1. Your 2020 Burnout Recovery Plan
2. How to Chill Out and Relax Already
