Strength Cycle – Week 1
Strength/Skill
E3M12M
5 Back Squat @ 70%
*No Oly’s, belts, or sleeves. Clean it up. All sets at 70%.
+
16-20 Hammer Curls into Arnold Press (8-10 ea arm). Keep those elbows in tight on the curl and control the dumbbell on the descent.
Use this formula to calculate your new 1RM based on last week’s 2RM.
Last week’s weight x 2 x .0333 = X
then:
X + last week’s weight = your new 1RM
WOD
AMRAP 12
8 Front Squats – L: 105/70; S: 145/100
6 Burpees Over Bar
4 CTB (S: BMU)
*Shoot for 6+ rounds. Push the pace the entire time. The rep scheme is small, so you should be able to keep moving.
Daily Reading
1. Athletes: Fit but Unhealthy?
2. The Importance of Filming Your Lifts
3. Why You Still Probably Need More Rest (and 23 Ways to Get It)
4. 3 crucial (and counterintuitive) strategies for getting loved ones to support your healthy lifestyle