Strength Cycle – Week 1
Strength/Skill
E3M12M
Deadlift
1×6 at 60%
1×5 at 70%
1×4 at 80%
1×1 at 90%
Life: Reset after each rep. And, if you don’t know your numbers, just GO HEAVY. Sport: Tough & Go or reset. Stick to the percentages and watch what happens!
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3 Depth Jumps over Box
Men – line up 4xMedium boxes, step off first box and hop over consecutive boxes
Ladies – line up 4xSmall boxes, step off first box and hop over consecutive boxes
WOD
5 Rounds
L: 6; S: 12 HSPU
32 Air Squats (S: 16 Pistols)
L: 12; S: 20 Pullups
*Cap = 15min. Relax your arms during the pistols so they have a chance to recover. Consider “Splife-ing” the reps here and there.
Daily Reading
1. My Back Hurts: Can I Lift?
2. You Are Not a Pez Dispenser
3. Healthy Hips for Serious Sumo Deadlifts
4. Sleeping Positions: A discussion of pros and cons
5. 15 Books That Will Nurture Your Nerdier Side in 2017