Monday 7/16/18

Strength Cycle: Post-Open Cycle 2 – Week 6

Every 90sec for 15min
2 Box Squat @ 55.5-65.5%
*This is *Speed Work*, so control the negative then ROCKET off the box/plates.
8-10 Straight-Arm Band Lat Pulldown (Inside Rig)
*Wanna get better at pullups and bar muscle-ups? We need to strengthen your lats. Start using a heavier band this week. Whatever you used last week, add one more band, or use a heavier version.

21, 15, 9
Deadlift – L: 115/75; S: 155/105
Band-on-Rig Pistols (S: Pistols)
Cal Row/Bike or Run 200m
*This should be FAST! Shooting for sub-10min. DL should be 1 set for 21,15, and 9. We’re keeping the pistols as our “life” version today, so you can practice doing them using the band-on-the-rig. 2x Air Squats is an acceptable scale if pistols are a definite no-go for you.

Hurdler’s Stretch

Daily Reading
1. The Three Disciplines of Getting Stronger
2. Keto for Women: 7 Tips to Make it Work
3. Taste the Rainbow: How to Get More Nutrients in Your Meals
4. The complete science-backed guide to lifting shoes: barefoot and beyond

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