How are you all liking the pause warm-ups for the OLY work this cycle? We hope you are making the most of it like Dustin Nocon.
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 – Week 2 Day 4
1. Warm-up
3 Steady Rounds:
Ski 250m
15 Banded Good Mornings
10 Dumbbell Push Jerk
5 Strict Handstand Push-Ups
2. Oly
Split Jerk
6×3 70-80%
3. Met-Con
3 Rounds For Time:
10 Power Cleans 205/145lbs
Run 400m
4. Interval
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
Reset each AMRAP.
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Strength
Sumo Deadlift
6-6-6
Heavy, but perfect controlled reps.
6. Bitch Work
6 Rounds:
Row 250m
10 Ring Dips
Rest :60
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