Friday 12/23/16

Christmas Hours
Sunday – Closed
Monday – 9:30a & 10:30a class. 4p-6p Open Gym

Strength Cycle – Week 6

Strength/Skill
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

WOD
Row 1000m or Run 800m or Bike 2000m
30 Squat Cleans – L: 115/75; S: 155/105
Row 1000m or Run 800m or Bike 2000m
*Ideally looking for small, repeatable touch & go sets on the cleans or fast singles, so this weight shouldn’t be a high percentage of your 1RM. Shoot for sub-15min.

Daily Reading
1. Cueing Thoracic Extension during Front Squats (and Squat Cleans)
2. Eight Ways to Avoid Getting Shanked by Other Weightlifters
3. Heavy Lifting and Heart Health
4. A New History for Humanity – The Human Era (video)
5. 10 Mistakes Women Make With Diets

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