Remote Coaching Athlete Sarah Hyde hitting a smooth set of 5 Touch and Go Squat Snatches as part of yesterday’s EMOM.
Cycle 4 Day 15
Miss the Cycle 4 Podcast? Check it out here.
We’ve got a lot of new names on the comment section. Take a few minutes to check out or FAQ videos we made to make following the site a bit easier: Programming FAQ and Commonly Asked Questions.
Listed in suggested order:
1. Strength
Touch and go deadlift – 1×6@65% 1×5@75% 1×4@85% 1×1@95%
2. Primer*
21-18-15
Box Jumps Overs 24/20″
KB Swing 53/35lbs
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.
3. Met-Con
AMRAP 10 Minutes
100 Double Unders
50 Deadlifts 155/105lbs
10 Bar Muscle Ups
-Immeditely following WOD-
5 Mins to establish a 3RM Thruster
You may not REDIP on the Thruster AKA Thruster-jerk.
Then, depending on your weaknesses, choose TWO of the following:
4-5a. Interval Work
3 Rounds
Row 500m
100ft HS Walk (50′ out and back)
10 Squat Snatch 135/95lbs
Rest 2:00
4-5b. Bitch Work
4 Rounds
30 Lateral Bar Burpees
Rest 2:00
4-5c. Partner Gymnastics
With a partner, switching anytime:
AMRAP 6 Minutes
Max Sets of 7 unbroken Toes to Bar
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