Thursday 8/9/18

Strength Cycle: Post-Open Cycle 2 – Retest Week

In 16min:
Find 2RM L: Landmine Press; S: Strict Press

-originally tested 6/7/18

3 Rounds
Run 400m or Bike 1000/800m or Row 500/400m
21 AKBS – 53/35
12 Pullups
*CrossFit Benchmark Helen. You have to really push the run if you want a great time. This is a fantastic workout to test your ability “handle the suck”.

Foam Roll On Your Own

10 2-DB Renegade Rows (pushup + row + row = 1) – L: 20/10; S: 35/25
10 DB Front Squats
30 Russian Twists – 15/10 (L+R=1)
Rest 30sec

-then, immediately into:

Row 500/400m or Bike 1000/800m or Run 400m
Run 400m or Row 500/400m or Bike 1000/800m
L: 25; S: 50 Double Unders

-rest 3min to change DBs, then:

30, 20, 10
Cal Bike or Row
2-DB Deadlifts – L: 50/35; S: 70/50
*Cap = 12min

Daily Reading
1. 7 mindset fallacies that are screwing with your fat loss goals
2. You’ve Got the Dreams but are You Doing the Work?

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