2017 Cycle 2 – Week 4 Day 3
Miss the Cycle 2 Explanation Podcast? Check it out HERE.
1. Warm-up
5 Steady Rounds:
10 Banded Good Mornings
25 Double Unders
10 Wallballs 20/14lbs
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 @87.5% of your 1RM
3. OLY
Split Jerk – 7×2 @80-85% of your 1RM
4. Met-Con
For Time:
75 Push Jerks 135/95lbs
75 Sumo Deadlift High Pull 135/95lbs
75 Calorie Row
5. Accessory
15 Minute Steady State Forward Facing Sled Pull
Attach the straps to a belt around your waist. Increase the weight on the sled from last week.
After completing pieces 1-5, Please choose ONE of the following based on perceived weaknesses.
6. Interval
3 Rounds of:
15-12-9
Dumbbell Box Step Ups 20/16″ 35/20lbs in each hand
Front Squat 165/115lbs
Rest 2:00 between rounds
7. Bitch Work
Immediately after you finish the Met-Con start a 20-minute run(long/slow pace).
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