Monday 8/13/18

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.

Strength/Skill
“Salute the Glutes”
AMRAP 12
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:

WOD #2
“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.

Cooldown
Straight Leg Raise on Rig

Daily Reading
1. “I feel fat.”
2. The Secret To Gaining Control Of Your Free Time

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