Halfway Through the Strength Cycle
Items for the week…
- We are going to be testing our 3RM snatch, power snatch, and bench press this week.
- We are going to be begin a pull-up series this week, and continue for the next five weeks.
- All shirts have been ordered and should be in for Memorial Day. I sent money requests to just about everyone. If you haven’t sent the funds yet, please check for a funds request from me.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
4x250m row
WOD
10-9-8-7-6-5-4-3-2-1
kb snatches (35/26)
bench press (50% of 1RM)
jumping squats
STRENGTH
bench press: 3RM
WOD
100m row
20 back squats (40% of 1RM)
200m row
15 back squats (45% of 1RM)
300m row
10 back squats (50% of 1RM)
400m row
5 back squats (55% of 1RM)
STRENGTH
front rack lunge: 2×6 @ 40% of 1RM FS
then
snatch: 3RM
SKILL
6-5-4-3-2 strict pull-ups (1 of 6)
WOD
15-12-9
russian swings (53/35)
wall balls (20/14)
pull-ups
1 minute rest
12-9-6
goblet squats (53/35)
sit-ups (20/14)
knees-to-elbows
1 minute rest
9-6-3
kb deadlifts (53/35)
mb cleans (20/14)
toes-to-bars
STRENGTH
power snatch: 3RM
WOD
5RFT
1 dilly
10 front and back goblet lunges (53/35; 2-for-1)
