Tuesday 12/26/17

Strength Cycle: Cycle 3 – Week 3

Strength/Skill
E3M15M
5 Back Squat @ 90% of last week’s 5RM
+
*We’re back to the grueling 5×5. Keep these clean, don’t turn them into a good morning or something worse. Pick an accessory piece that is an appropriate challenge for you.
+
L: 20 Pushups
S: 1min HS Hold
SS: 20 HS Shoulder Touches

WOD
6 Rounds
15 Box Step Overs (S: Jump Overs)
5 HRPU (S: HSPU)
Rest 30sec
*Fast intervals. Each round should be a sprint. Maybe try working on *turning around* on the box today. Or, try bounding box jumps if you have the requisite ankle mobility.

Cooldown
Hurdler’s Stretch
Scorpion Hold

Optional Run Programming
2 Rounds
Run 3000m
Rest 5min
*Run alternating between 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow. No rest b/t reps, but 5min rest b/t 3000m intervals

Daily Reading
1. Merry Christmas, Bob
2. One Common Myth That Will Keep You In Pain
3. America’s healthiest and least healthy states
4. Time Management Strategies by a Busy Fit Chick

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