Friday 6/24/16

Strength Cycle – Week 3

Strength/Skill
OTM for 5min
6 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

WOD
AMRAP 23
Run 800m
Rest 2min
Bike 2400m or Row 1000/800m
Rest 2min
Run 400m
Rest 1min
Bike 1200m or Row 500/400m
Rest 1min
Run 200m
Rest 30sec
Bike 600m or Row 250/200m
Rest 30sec
*repeat the Run 200m, Rest, Bike/Row, Rest for as long as you can until time expires

Daily Reading
1. Relax Your Feet and Other Tips to Achieve Ideal Running Position
2. What separates a Games athlete from a Regional athlete
3. Steph Curry Literally Sees the World Differently Than You Do
4. One of the best overhead mobility exercises you’ve never thought of

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