Strength/Skill
E3M12M
3 Back Squat @ 92.5%
(If you don’t know your 1RM, just add 5-10lbs from whatever you used last week. You finally made it to the final day of the Volume Cycle. Treat every rep like a 1RM in terms of intensity and you will breeze through it. Next week we will prime the Central Nervous System with some lighter/faster sets to get ready to max again the following week.)
+
5 Weighted Pushups
(if you can, go heavier than last week)
WOD
15 Power Cleans – L: 175/115; S: 225/145
30 Burpees Over Bar
60 Wallballs – 11/10′
then:
4 Rounds
4 Weighted Lunges – use same bar from power cleans
Rest :30sec
Daily Reading
1. Master the Basics First
2. The Real Reason Your Pain Is Holding You Back
3. Strict & Kipping Muscle-Ups
4. Embrace Your Bigness
5. The Importance of Strength Training for Endurance Athletes