If you missed the notes on our strength & conditioning cycle (which started this week), read it here.
Strength/Skill
E3M15M
0:00: 6 Touch & Go Deadlift @ 60%
3:00: 5 @ 70%
6:00: 4 @ 80%
9:00: 3 @ 90%
12:00: 1 @ 100%
Work up to a heavy single, with PERFECT form. Don’t feel the need to kill yourself here. You’ll retest this weekly. If you don’t have a 100+% lift today, then don’t even try it. No misses.
Between 3min intervals, knock out 15 Heavy-as-Hell Russian KB Swings
WOD
‘15.5’
27, 21, 15, 9
Row for Cals (or Run 200m)
Thrusters – L: 65/35; S: 95/65
*cap = 13min
*As soon as you finish 15.5, you have 5min to work up to a 1RM Power Snatch (S: Squat).
Daily Reading
1. Friday Night Lights starts next week, so Register for the Open!
2. Becoming a Better Man
3. Exercise and meditation together help beat depression
4. Why you should wrap your thumb around the bar in pullups
5. Progenex Sucks!