Friday 12/15/17

Strength Cycle: Cycle 3 – Week 1

Strength/Skill
E3M12M
9 Deadlift
*Touch & Go. Deadlift volume work, focus needs to be control! The more controlled you move, the more you’ll benefit from these deadlifts. You can rest at the hip, but not on the ground.
+
L: 16 Single-Arm DB Press (8l/8r)
S: 10 Single-Arm DB OHS (5l/5r)

WOD
AMRAP 15
10 Burpee Box Step Overs (S: Jump Overs)
20 Air Squats (S: 10 Pistols)
10 Burpee Box Step Overs (S: Jump Overs)
40 Air Squats (S: 20 Pistols)
10 Burpee Box Step Overs (S: Jump Overs)
60 Air Squats (S: 30 Pistols)
etc…
*Good opportunity to work on band-on-rig pistols, or the myriad other pistol variations we’ve done videos on. Slow is fast in this WOD. Don’t go out too hard, too early.

Cooldown
Couch Stretch
Calf Stretch on Rig

Daily Reading
1. Don’t Let the Weakness In You Affect the Greatness In You
2. 3 Reasons Athletes Get Injured
3. Food Addictions: Why They Exist and How to Control Them

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