Monday 10/30/17

Strength Cycle: Cycle 2 – Week 3

3 Power Snatch (S: Squat Snatch) @ 72.5-77.5%
*If you don’t know your 1RM or your snatch is still developing, then just find a heavy 3 by your 2nd or 3rd set and hit for the rest of the time. Sport: stick to the percentages.

5 Deadlifts – L: 155/105; S: 225/155
10 Burpees (S: Over Bar)
L: 20; S: 40 Double Unders
*Goal is consistent effort. Pick a pace and stick to it until the end.

30sec Pigeon
30sec Rig Lat Stretch

Optional Run Programming
In 30min:
Run at an easy pace, but include 10x15sec fast surges and 10x7sec max effort sprints (within the 30min window). If you have a heart rate monitor, use it and shoot for a target heart rate of around 180 minus your age.

Daily Reading
1. The Role the Brain Plays in Muscle Fatigue
2. Getting Out of a Rut + The Myth of Greatness
3. Awareness is great, but action is better: Here’s how to just do the damn thing
4. Losing Bodyfat or Gaining Muscle Mass: Which is More Important?

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