Strength Cycle – Week 1
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.
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.
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
X + last week’s weight = your new 1RM
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.
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