Strength Cycle: Cycle 2 – Week 1
Strength/Skill
In 6min:
Work up to a heavy Back Squat single around 90%. Gotta move fast to get this done!
-then
E2M10M
3 Back Squat @ 80%
*Back Squat days will alternate between heavy days and speed work days. Today’s work will feel like a metcon. Gotta move fast to get the work in.
WOD
5 Rounds
6 Deadlifts – L: 185/125; S: 275/185
Life: Run 100m or Row 125/100m or Bike 300/200m; Sport: Run 200m or Row 250/200m or Bike 500/400m
12 CTB Pullup (S: 4 BMU)
Life: Run 100m or Row 125/100m or Bike 300/200m; Sport: Run 200m or Row 250/200m or Bike 500/400m
*Cap = 16min. Shoot for around 10min. Deadlifts should be unbroken, with most of the effort spent on the Chest-to-Bar or BMU
Cooldown
30sec Hurdler’s Stretch
30sec Scorpion Hold
Daily Reading
1. Noah Ohlsen: How to Master the Butterfly Pull Up
2. Upgrade your Nutrition: A Food Log
3. Tip: Hit the Right Squat Depth
4. Soccer Kick Drill for a More Efficient Muscle-Up Swing