Strength Cycle: Cycle 2 – Week 2
Strength/Skill
E3M12M
4 Push Press @ 82.5%
+
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, 3, 2 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 8, 7, 7, 6 (assuming max of 10 strict pullups)
WOD
3 Rounds
20/13 Cal Bike or 25/17 Cal Row or Run 200m
L: 9; S: 20 Pullups
15/10 Cal Bike or 18/12 Cal Row or Run 200m
L: 6; S: 15 Pullups
10/6 Cal Bike or 12/8 Cal Row or Run 100m
L: 3; S: 10 Pullups
Rest 2min
*Cap = 18min
Cooldown
30sec Straight Leg Hold on Rig
30sec Puppy Dog Pose
Optional Run Programming
4 Rounds
Run 700m
Rest 75sec
Run 300m
Rest 3min
*When eliminating 100m from our usual 400m, 600m, or 800m routes, start & end at the *bricks*
Daily Reading
1. 3 Big Meals vs. 6 Small Meals
2. A Sleep Scientist on the Vicious Cycle of Insomnia and Sleeping Pills
3. How Your Body Keeps Time
4. Why Chasing Strength Matters