2017 Cycle 2 – Week 2 Day 3
Miss the Cycle 2 Explanation Podcast? Check it out HERE.
1. Warm-up
4 Steady Rounds:
:30 of Banded Good Mornings
:30 alternating Jumping Lunges
10 Burpee to 6″ Target
See Warm Up Demo Video HERE
2. Strength
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @82.5% of your 1RM
3. OLY
Split Jerk – 6×3 @70-75% of your 1RM
4. Met-Con
AMRAP 9 Minutes:
Climb the Ladder
2 Sumo Deadlift High Pull 95/65lbs
2 Calorie Ski
4, 4, 6, 6, etc…
5. Accessory
15 Minute Steady State Forward Facing Sled Pull – Attach the straps to a belt around your waist.
After completing pieces 1-5, Please choose ONE of the following based on perceived weaknesses.
6. Interval
EMOM for 20 Minutes:
5 Overhead Squats
5 Strict Deficit HSPU
Alternate movements
You choose the weight, you should hit a heavy 5 OHS each time. The weight can fluctuate. You also choose the deficit on the HSPU, they should be unbroken early, but can be broken later rounds. The Deficit can also fluctuate.
7. Bitch Work
Immediately after finishing the Met-Con start a 20-minute run (long/slow pace)
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