Strength Cycle: Deload/Play Week (1 of 2)
Our next strength cycle will begin on Monday, August 27th. In the meantime, your Derby City coaches have programmed two weeks of deload/play, with each day’s programming created by a different coach. Today’s workout is from Coach Phil.
“Salute the Glutes”
10 2x DB Hang Clean – L: 30/20; S: 50/35; SS: 70/50
20 DB Front Rack Lunge
Run 200m or Row 250/200m or Bike 500/400m
*We highly advise the run here to give your shoulders a chance to relax so you can try to go unbroken on those dumbbell movements. Don’t come out the gate too hot, or you might just regret it!
-rest 6min, then:
“Death by Disaster”
EMOM until failure,
1 Deadlift – L: 185/125; S: 255/175; SS: 315/215
1 L: Pullup; S: C2B; SS: BMU/RMU
*Cap = 15min. Add one rep of the gymnastic movement each minute until you fail to complete all the work in the one minute window.
Straight Leg Raise on Rig