Strength Cycle: Open Cycle – Week 2
6 Push Jerk @ 72.5%
*Similar to last week, just a touch heavier. Movement efficiency is the priority. These may be touch and go.
Run 800m or Row/Ski 1000/800m or Bike 2200/1800m
20 Squat Cleans – L: 115/75; Spl: 155/105; S: 185/125
Run 600m or Row/Ski 750/600m or Bike 1600/1300m
25 Box Jumps – L: 24/20; Spl/S: 30/24
Run 400m or Row/Ski 500/400m or Bike 1100/900m
30 L: Pike HSPU or HRPU; Spl: HSPU; S: SHSPU
Run 200m or Row/Ski 250/200m or Bike 600/400m
L: 50 2-DB Push Press – 25/15
Spl: 50′ HS Walk or 50 HS Shoulder Taps
S: 125′ HS Walk
*Cap = 18min. Don’t let the Squat Clean exceed 70% of your 1RM. It’s heavy, but it shouldn’t intimidate you. The rest of the gymnastic pieces will become increasingly difficult as you fatigue. So you have a great opportunity to focus on technique while fatigued.
1. How to Adjust the Rack between the Clean and Jerk
2. Endurance Athletes Should Work on Their Mental Skills