Wednesday 7/18/18

Strength Cycle: Post-Open Cycle 2 – Week 6

4 Sumo Deadlift – AHAP
*Heavy deads are back, but control the descent, but strive to move the weight as quickly as possible off the floor. No bounce. Silent.
KB Overhead Walk – 10 trips around your bar – 5l/5r
*This week, hold a heavy KB overhead, instead of the plate. Push the up arm as high as possible, and squeeze that bicep close to your ear.

100 Lunges
100 Double Unders
50 KB Goblet Squats – L: 35/24; S: 53/35
50/33 Cal Row or 43/28 Cal Bike or Run 800m
*GOOD BYE LEGS! A good goal is completing 2 rounds. If you make it to 3 rounds, then you’re really doing something, and we’re excited to hear you b*tch about how sore your legs are over the next two days. High-rep movements require some mental fortitude, so don’t lose focus. Keep grinding.

Casual 60-90sec on Rower/Bike

Daily Reading
1. How to Get Back in the Gym After a Long Hiatus
2. The Two Baskets Theory
3. You Missed The Boat Getting A Beach Body
4. Why Maintenance Phases Are Important for Fat Loss

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