Strength Progression Cycle Week 2
Hi y’all! Hooray for every coach now testing negative, and hooray for week 2 of our Linear Strength Progression Cycle. I **know** your coaches told you to write down your lifts last week because you’ll need them again this week… so I sure hope you did so. This week we’re hitting DL, Press, Back Squat, and Power Clean again and using our lifts from last week to set our targets.
TUESDAY 6/21
STRENGTH: Deadlift 1×5 (add 5-10# from last work)
WOD: Death By 25′ Dash
ACCESSORY:
3 Rounds
50′ Plate Pinch Grip Farmers Carry (as heavy as practicable)
0:30 active shoulder hang
0:30 flexed arm hang
* rest as needed
WEDNESDAY 6/22
STRENGTH: Strict Press 5×5 @ 65% (add 2.5-5# from last attempt)
WOD:
“Filthy Fifty”
50 Box Jumps
50 Jumping Pullups
50 KB Swings (53/35)
50 Knees to Elbows
50 Push Press (95/65)
50 Supermans
50 Wallballs (20/14)
50 Burpees
50 Double Unders
THURSDAY
STRENGTH: Back Squat 5-5-5 (add 5# from last attempt)
WOD: 4 AMRAPS
AMRAP 3
5 Box Jumps (24/20)
5 Pushups
– rest 1 min –
AMRAP 3
5 MB Sqt Cleans (20/14)
5 Supine Ring Rows
– rest 1 min –
AMRAP 3
5L Pistols
5R Pistols
5 Ring Dips
– rest 1 min –
AMRAP 3
5 Jumping Squats
5 Chest-to-Bar Pullups
FRIDAY
UNKNOWN AND UNKNOWABL- okay fine I’ll tell you
STRENGTH: Power Clean 5×3 (add 5# to last attempt)
WOD:
6-9-12-15-12-9-6
Thrusters (75/55)
Cals Rowing