Friday 12/16/16

Strength Cycle – Week 5

In 20min:
Find your new 5RM Back Squat
You will get to do this every week during this cycle. The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).
In between sets, work on HS & HSPU variations

3 Rounds
6 Squat Cleans – L: 135/85; S: 185/115
L: 9; S: 12 T2B
L: 12; S: 15 Box Step Overs (S: Jump Overs)
*Goal is to finish under 7min, so this is a moderate time domain. Scale the weight so you can maintain fast singles on the SC. Knock out big sets of T2B and don’t waste time stutter-stepping on the BSO/BJO.

Daily Reading
1. More Protein: How Strength Athletes Can Save Time, Money, & Hassle on Nutrition
2. Dialing in Your Squat: Stance, Position & Movement
3. Four Huge Triathlon Mistakes That Will Keep You Slow
4. On the Social Function of Noobs

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