Monday 4/22/19

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Strength Cycle: Post-Open Cycle – Week 4 of 5

Strength/Skill
E3M15M
3 Zero Bounce Deadlift @ 75-85% of 1RM
+
6 x *Tall Landing* Box Jump – max height while still landing with your hips above your knees. No running/walking start. You don’t even need a tall box for this… you can also land with straight legs on a *high-ish* box for the same stimulus. Step down and repeat.

WOD
10 Power Snatch – L: 75/55; Spl/S: Squat Snatch – Spl: 115/75; S: 135/95
Run 400m or Row 500/400m or Bike 1100/900m
L: 60 Air Squats; Spl: 20; S: 40 Pistols
Run 400m or Row 500/400m or Bike 1100/900m
10 Snatch (L: Power; Spl/S: Squat)
*We’d challenge you to do the barbell portion of this workout in touch and go sets or unbroken, especially at this volume/weight and based on where the barbell is in the workout. The run is NOT meant to be recovery, but obviously can’t be a sprint. Overall, this piece should be done at that 85% pace that is tough to sustain but can be done.

Daily Reading
1. The Joe Rogan Experience Gary Taubes And Stephan Guyenet Debate And All That’s Wrong With Modern Day Dieting Discourse
2. How to Eat to Build Lean Muscle

Recent WODs

Tuesday 4/23/19

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Strength Cycle: Post-Open Cycle – Week 4 of 5 Strength/Skill E3M15M 5 Touch and Go Power Clean & Push Jerk *Heavier than two weeks ago. Push jerk each rep, as…

Monday 4/22/19

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Strength Cycle: Post-Open Cycle – Week 4 of 5 Strength/Skill E3M15M 3 Zero Bounce Deadlift @ 75-85% of 1RM + 6 x *Tall Landing* Box Jump – max height while…

Unloaded 4/21/19

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Unloaded 2 Rounds Row 500/400m or Bike 1000/800m or Run 400m L: 50; Spl: 75; S: 100 Double Unders 10 Burpees -at 12:00: 100 AKBS – L: 35/24; Spl: 53/35;…

The Weekend WODs

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Saturday Open Gym: 7:30a-9:00a & 12:00p-5:00p Saturday “Blaze It” Teams of 2 40/30 Cal Row or Bike 20 Power Snatches – L: 45/35; Spl: 75/55; S: 95/65 40/30 Cal Row…

Friday 4/19/19

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Strength Cycle: Post-Open Cycle – Week 3 of 5 Strength/Skill E3M15M 5 Touch and Go Power Snatch – AHAP *Add weight as you go. Try to end up heavier than…

Unloaded 4/18/19

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Unloaded OTM for 21min Min 1) L: 10/7; Spl/S: 15/12 Cal Bike or Row Min 2) 20 Goblet Lunges – L: 20/15; Spl: 35/25; S: 53/35 Min 3) 20 Plate…

Thursday 4/18/19

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Strength Cycle: Post-Open Cycle – Week 3 of 5 Strength/Skill E2M8M 2 Push Press – 85+% (or heavier than two weeks ago) + 10-15 Ring Rows – share rings with…

Wednesday 4/17/19

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Strength Cycle: Post-Open Cycle – Week 3 of 5 Strength/Skill E3M12M 5 Back Squat @ 75% *All sets at 75% + 10 Rotational Ball Slams into Wall *Share 10lbs Slamballs…