Strength Cycle: Phase 2 – Week 3 of 7

Strength/Skill
E3M15M
5 Back Squat @ 72.5%
*Increasing our percentage by 2.5% this week. Make sure you’re adding some weight to whatever you used last Monday.

WOD
3 Rounds
L: 15; Spl: 20; S: 25 Burpees
20 Hang Power Cleans – L: 75/55; Spl: 115/75; S: 135/95
*Simple and effective is the dosage today. Time domain is 7-to-10min. If you struggle with burpees, consider the Life reps. If you’re good at them, bump up to the Splife or Sport number.

Daily Reading
1. Creating an Unreasonable Family
2. Wishes vs Goals: One Neat Trick Your Doctor Does Want You To Know

Recent WODs

The Weekend WODs

Saturday Open Gym: 7a-9a & 12p-2p Saturday 3 Rounds AMRAP 10 L: 85/60 Cal Bike or 100/70 Cal Row Spl/S: 100/70 Cal Bike or 120/85 Cal Row/Ski 50 Abmat Situps; Spl/S: T2B 25 Deadlifts – L: 135/85; Spl: 185/125; S: 225/155 Max in remaining time L: Burpees; Spl: C2B; S:...

Friday 1/17/20

Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill E3M12M 4 L: Front Squat; Spl/S: Back Squat @ 80% *Heavier than Monday with one less rep. Continue to focus on quality technique, no bouncing, and bracing effectively between reps. WOD 3 Rounds AMRAP 3 15 Situps 12 Burpees (Spl/S:...

Thursday 1/16/20

Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill E2M8M 6 Push Press; Spl: HSPU; S: SHSPU *If using the barbell, try to go a little heavier than last week. If practicing HSPU, continue to grip the floor with your hands, squeeze your butt and stay tight so you’re...

Wednesday 1/15/20

Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill OTM for 12min L: 4; Spl: 6; S: 8 Wallballs 2 Clean & Jerks @ 70+% *Keep the Clean & Jerks touch & go, if you can. As the weight gets heavier, singles will be necessary, but that means you...

Tuesday 1/14/20

Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill OTM for 12min 3 Touch and Go Power Snatch *On Tuesdays, we’ll work on the skill of difficult touch & go reps. Think of this weight as one that would normally be *a little out of reach* if it were...

Monday 1/13/20

Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill E3M15M 5 Back Squat @ 70% of last week’s 1RM *Monday’s squat work is 5×5, each week we will increase the percentage by 2.5%. Prior to each rep, fill your belly and chest with air and hold for the entire...

The Weekend WODs

Saturday Open Gym Hours: 7a-9a & 12p-2p Saturday Teams of 2 100 Deadlifts – L: 95/65; Spl: 135/85; S: 165/105 80 T2B 60 S2O 40 Burpees 100 Deadlifts – L: 75/55; Spl: 105/70; S: 135/85 80 T2B 60 S2O 40 Burpees 100 Deadlifts – L: 45/35; S: 75/55; S: 95/65...

Friday 1/10/20

Strength Cycle: Phase 2 – Week 1 of 7 Strength/Skill E3M9M L: Front Squat; Spl/S: Back Squat 5 @ 70% 4 @ 80% 3 @ 85% *We’re squatting twice a week in this cycle. We’d like you to be smart about choosing Front/Back based on how you feel. If feeling...