Strength Cycle – Week 2
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 each week.
+
then:
6min of Half-Kneeling Partner-Aided Pallof Resist – 20sec per side, 10sec rest
+
then:
Tabata Cardio
8 x 20sec on, 10sec off
Your choice of: Row, Bike or Burpees
WOD
Bike 1200m or Run 400m or Row 500m
7-20 HSPU
10 Front Squats – 185/135 (S: OHS – 225/155 – from floor)
Row 500m or Run 400m or Bike 1200m
35 Burpee Box Step Overs (S: 50 BBJO)
5 Front Squats (S: OHS)
*cap = 16min. HSPU should be no more than 3 sets. OHS should be heavy but manageable.
Daily Reading
1. Top Down Versus Bottom Up Deadlift Set Up
2. The Any-Protein-Goes Guide to Next-Level Summer Grilling
3. Forged — Making a Rogue Barbell (Video)
4. “A Little Bite Won’t Hurt”: The Failure of Moderation