Wednesday 10/18/17

Strength Cycle: Cycle 2 – Week 1

4 Push Press @ 80%
Pullup Progression:
Life-Life: Hang from pullup bar as long as possible b/t Push Press sets
Life: Over 4 sets, perform strict pullup reps of 3, 3, 2, 2 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 8, 7, 6, 6 (assuming max of 10 strict pulups)

3 Rounds
7 Overhead Squats – L: 75/55; S: 95/65
21 Double Unders
Rest 2min
*OHS should be UB each time and the DUs ideally are 1 set the entire WOD.

30sec Straight Leg Hold on Rig
30sec Puppy Dog Pose

Optional Run Programming
3 Rounds
Run 500m
Rest 75sec
Run 400m
Rest 75sec
Run 300m
Rest 4min
*When eliminating 100m from our usual 400m, 600m, or 800m routes, start & end at the *bricks*

Daily Reading
1. Overhead Squat Correctives
2. Does Wearing Compression Garments Overnight Speed Up Recovery?
3. 5 Effective Habits to Lose Weight
4. How to Assault Bike Like the Pros

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