2017 Cycle 2 – Week 4 Day 4
Miss the Cycle 2 Explanation Podcast? Check it out HERE.
1. Warm-up
4 Steady Rounds:
Run 200m
15 Alternating Jumping Lunges
10 Russian Swings 70/53lbs
See Warm Up Demo Video HERE
2. Strength
Push Press – 4×3 90% of your 1RM
3. OLY
Clean and Jerk – 7×2 @80-85%
4. Interval
3 Rounds x 3:
12/8 Calories on Bike
12 OH Walking Lunge Steps 95/65lbs
Rest 2:00
(9 rounds total)
After completing pieces 1-4, Please choose TWO of the following based on perceived weaknesses.
5. Met-Con
3 Rounds:
15 Bar Muscle Ups
30 Push Ups 2″ Deficit
45 Goblet Squats 53/35lbs
6. Bitch Work
5 Rounds:
Row 250/200m HARD
Row 500/400m EASY
Row 250/200m HARD
Rest 3:00
7. Accessory
4 Rounds:
50m Farmers Carry
50m Yoke Carry
50m Farmers Carry
Rest 4 Minutes
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