Thursday 9/28/17

Strength Cycle: Cycle 1 – Week 6 – DELOAD WEEK

Strength/Skill
E2M4M
10 Strict Press – AHAP
-then:
E3M12M
5 Strict Press – AHAP
+
All in every round
3 Weighted Standing Y’s – 5/2.5
3 Weighted Standing T’s
2 Weighted Standing O’s

WOD
AMRAP 15
10 V-Ups
L: 30; S: 50 Double Unders
10 Push Press – L: 75/55; S: 95/65
*Nice and steady here. Find a pace and stick to it. Shoot for 7+ rounds.

Cooldown
On your own: Roll out quads, hips, glutes, and calve

Unloaded
In 12min, complete:
3 Rounds
20/13 Cal Bike or 25/17 Cal Row or Run 400m
15 2-DB Push Press – L: 30/20; S: 50/35
10 Burpees

-Rest 3min, then:

In 12min, complete:
5 Rounds
200m Run or Row 250/200m or Bike 500/400m
15 DB Power Cleans

-Rest 3min, then:

Tabata Situps (8 x 20:10)
right into:
Tabata T2B (8 x 20:10)
right into:
Plank for 2min

Daily Reading
1. The Difference Between Male And Female Biomechanics In Strength Training
2. Scaling Options for Handstand Push-Ups in Metcon Workouts
3. Sugar, the addictive enemy hiding in plain sight
4. Testosterone Supplementation: My Primal Take

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