Wednesday 11/1/17

Strength Cycle: Cycle 2 – Week 3

3 Push Press @ 85%
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 4, 3, 3, 2 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 8, 8, 7, 6 (assuming max of 10 strict pullups)

40 Air Squats
20 Hang Power Cleans – L: 75/55; S: 115/75
*Both HPC and HSPU shouldn’t exceed 2 sets. Try to get upside down today with either the Pike-on-Box HSPU or even a couple Wall Walks. Looking for 6+ rounds.

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

Optional Run Programming
6 Rounds
Sprint 50m
Run 350m
Rest 3min
*Starting from the “run door”, sprint to the car turnaround, then run the rest of the 400m route, finishing back at the run door.

Daily Reading
1. 15 Instagram Posts from CrossFit Athletes to Make You Laugh
2. Is Going Vegan Healthy?
3. Fundamentals of Pull-Up Positioning
4. Hanging For Shoulder Health

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