Strength Cycle: Cycle 2 – Retest Week!
Find 3RM Back Squat
*Best way to approach this is heavy singles and doubles until you’re unsure you can hit 3, then go for it.
21/14 Cal Row or 17/11 Cal Bike or Run 400m
36 Burpees (S: 9/6 RMU)
15/10 Cal Row or 12/8 Cal Bike or Run 200m
28 Burpees (S: 7/5 RMU)
9/6 Cal Row or 7/5 Cal Bike or Run 100m
20 Burpees (S: 5/4 RMU)
*Cap = 14min. If Sport, MU should be 2 sets or less. Otherwise scale back and push the intensity pedal.
30sec Rig Lat Stretch
1. Common Newbie Mistakes in the Squat and Deadlift
2. The Reasons You Aren’t Losing Body Fat
3. Maintenance IS Progress
4. An Explanation of the Athletic Hip Hinge