Tuesday 8/14/18

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 Kim.

2 Hang Squat Cleans
*Start around 70% of last week’s Clean Complex and build across sets
6-8 Banded Glute Bridge w/ 3sec Pause at Top
*Attach thick band(s) around J-hooks on rig, crawl under, and perform rock solid bridget with a pause at the top. Booty burn.

“Clean It Up or Suck It Up”
40, 30, 20, 10
L: 1/2 Reps; S: Full reps of Double Unders
Hang Power Cleans – L: 75/55, S: 95/65
L: 1/2 Reps; S: Full reps of Double Unders
2-DB Snatch – L: 30/20; S: 50/35
*Cap = 16min. HOLY MOLY, lots of Double Unders. HPC and DB Snatch reps start off high, so stick to manageable sets. Set down that rope, suck it up, and pick up those dumbbells. Let those double unders stay relaxed (and unbroken!) so that you can use them as a smooth transition between movements. Don’t forget to BREATHE!

Puppy Dog

Daily Reading
1. No One Can Tell You How To Live
2. The Lost Art of Time Under Tension

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