Wednesday 1/3/18

Strength Cycle: Cycle 3 – Week 4

Every 90sec for 9min (6 Rounds)
2 Clean Complex @ 70+% of 1RM = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

*Focus on moving smoothly around the barbell, but get thru the movement quickly. Time under tension is a killer here.

3 Rounds
2min Max Wallballs
Rest 60sec
2min Max T2B (or Dragon Flags if your hands are wrecked)
Rest 60sec
*You can probably tackle this in two ways: 1) start off with a big set and then try to hang on for the rest of the 2min. Or, do smaller sets with short breaks. Practice something that’s challenging for YOU!.

Puppy Dog Pose

Optional Run Programming
3 Rounds
Run 800m
Rest 3min
Run 400m
Rest 3min
Run 200m
Rest 5min

Daily Reading
1. The Top 7 Climate Findings of 2017
2. Good Nutrition With a Family
3. Scientists Are Designing Artisanal Proteins for Your Body
4. The Art and Science of “Cheat Meals” vs “Refeed Days”

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