Alright, guys. Gonna start a new strength cycle...an "experimental" cycle. Glad you're all my guinea pigs! Should be pretty intense, so get ready. Here goes nothin!
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers
Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Skill/Strength
Back Squat
2x9 @ 70%
3x7 @ 75%
WOD
30-20-10 Reps for time
Dumbbell Snatch (65/45)
Dumbbell Hang Squat Clean (65/45)
Athlete Track
Metcon:
Row 4x800m, 3:00 Rest
Skill/Strength:
Find max height Box Jump
Then…
EMOM for 10min
3 Box Jumps @ 6" under max Box Jump height
Accessory:
5 Rounds
5 Weighted Pull-ups
5 Pistols/leg (alt. legs)
Alright, let's see how she goes!
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