Wednesday 12/14/16

Strength Cycle – Week 5

1 Clean Complex:
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*Start around 70% of your 1RM and build up
10 Band Pallof Press on each side

Run 100m or Row 100m or Bike 200m
15 AKBS – L: 53/35; S: 70/53
20 Air Squats (S: 10 Pistols)
Rest 90sec
*There’s rest involved here, so each round should be an unbroken sprint. Scale up/down to “pistols-on-rig” if you need to.

Daily Reading
1. The Best and Worst Fitness Tips From Old-Timey Strongmen and Strongwomen
2. Winter Blues Got You Feeling Isolated?
3. Can You Regain Muscle Mass After Age 60?
4. How Selfies and Social Media Changed Bodybuilding

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