Strength Cycle: Post-Open Cycle – Week 7
Strength/Skill
E3M12M
4 Zero Bounce Deadlift @ 87.5-97.5% of your 5RM
*Shoot for the same weight as last week, when we only did 3 reps.
+
1RM TGU
*Get something heavy today!
WOD
AMRAP 15
L: 45sec; S: 1min Max Burpees
L: 45sec; S: 1min Max Pullups (S: C2B)
L: 45sec; S: 1min Max Cal Row/Bike
L: 45sec; S: 1min Max Box Step Overs (S: Jump Overs)
Rest 1min
*If we run out of bikes/rowers for class, then grab a partner and switch which minute you perform the Bike/Row in. So, you go in minute 3, while your partner goes in minute 4. Meaning: you Box Step Over in minute 4, while they Box Step Over in minute 3. The ole switcheroo.
Cooldown
Pigeon On Your Box
Daily Reading
1. The Science Behind Compression Technology for Performance Recovery
2. The Disease of Being Busy
3. Good News If You Hate Mosquitoes and Love Beauty Serums
4. Deadlift Setup Fix