Friday 6/10/16

Strength Cycle – Week 1

Strength/Skill
OTM for 5min
5 Touch & Go Deadlift @ 70%
*work up to your 70%, then make these fast & furious for 5min. Don’t be in a rush to go heavy on these. We’ll slowly add reps to this movement.
+
then:
6min of Half-Kneeling Partner-Aided Pallof Resist – 20sec per side, 10sec rest. You go for a minute, then your partner goes for a minute, etc… so you both get 3 rounds.
+
then:
Tabata Cardio
8 Rounds of 15sec on, 15sec off
Your choice of: Row, Bike or Burpees

Use this formula to calculate your new 1RM based on last week’s 3RM.
Last week’s weight x 3 x .0333 = X
then:
X + last week’s weight = your new 1RM

WOD
3 Rounds
Run 400m or Row 500/400m
15 Strict HSPU
5 Strict Pullups
*Pick a number on the HSPU which lets you finish the movement in no more than 3 sets. Scale to Pike HSPU as needed. The strict pullups should be one straight set.

Daily Reading
1. The Dark Side of Fitspiration
2. The Perfect Deadlift Warmup
3. A Disturbingly Simple Way to Help Lower Back Pain
4. Hot and West Muscles Are Pliable: So Stop Sitting After You Train
5. Smashed Cameras

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