Wednesday 11/22/17

Wed (11/22): Normal schedule
Thur (11/23): 8am Open Gym, 9:30a & 10:30a Partner WOD
Fri (11/24): Normal schedule resumes

Strength Cycle: Cycle 2 – Week 6

4 Push Press @ 82.5%
Pullup Progression:
Life-Life: Hang from pullup bar for 1min or longer
Life: Over 4 sets, perform strict pullup reps of 5, 4, 4, 3 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 9, 9, 8, 7 (assuming max of 10 strict pullups)

5 Rounds
6 Front Squats – L: 115/75; S: 175/115
9 T2B
12 KB Snatch – L: 53/35; S: 70/53 – from the ground each time
Rest 90sec
*Heavy and high skill. FS & Snatches should stay UB, and keep the T2B to 2 sets or less.

Pec Stretch on Rig
Puppy Dog

Optional Run Programming
35min aerobic run with 8x40sec fast surges to be performed within the 35minutes. The surges must be spaced a minimum of 1min apart.

Daily Reading
1. Unique Drill to Help You RX Your Handstand Walk
2. How People Came to Believe Blueberries Are the Healthiest Fruit
3. Ugg boots are killing your knees, expert warns
4. Does Carb Cycling Work? It Depends.

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