Strength Cycle: Cycle 2 – Test Week
Strength/Skill
In 18min:
Find 3RM Back Squat
*Best way to approach this is heavy singles and doubles until you’re unsure you can hit 3, then go for it.
WOD
21/14 Cal Row or 17/11 Cal Bike or Run 400m
36 Burpees (S: 9/6 RMU)
15/10 Cal Row or 12/8 Cal Bike or Run 200m
28 Burpees (S: 7/5 RMU)
9/6 Cal Row or 7/5 Cal Bike or Run 100m
20 Burpees (S: 5/4 RMU)
*Cap = 14min. If Sport, MU should be 2 sets or less. Otherwise scale back and push the intensity pedal.
Cooldown
30sec Pigeon
30sec Rig Lat Stretch
Daily Reading
1. Warm Up Your Wrists, Arms, and Shoulders With This Push-Up Routine
2. Managing Your Expectations: How to Set Yourself Up for Success
3. Why Curiosity Can Be Both Painful and Pleasurable
4. Pillars of Squat Technique – The Descent & Bracing and Breathing