Thursday 8/16/18

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 Evan.

Strength/Skill
E3M12M
3 Tempo Front Squats – 31X0 (3sec down, 1sec hold, fast up, no rest)
*No percentage, no belts, no lifters, no knee sleeves. Keep it smooth and tight. Weight can fluctuate as needed. Perfect reps.
+
Practice Pullups/C2B/BMU/RMU b/t sets

WOD
“Quicksand”
50 Front Squats – L: 95/65; S: S: 135/95
*EMOM, starting with 0:00:
L: 2 Cal Bike/Row
S: 4 Cal Bike or 3 Cal Row
SS: 6 Cal Bike or 5 Cal Row

*The bike/row will make the squats more interesting and that’s exactly what we want. Get on that thing fast and get off it fast. Transition time will be important.

Cooldown
Hurdler’s Quad Stretch

Unloaded
In 10min, complete:
10, 20, 30, 40
Wallballs
Run 200m or Row 250/200m or Bike 500m

-rest 3min, then:

In 10min, complete:
5 Rounds
15/10 Cal Bike or 18/10 Cal Bike
L: 8; S: 15 T2B

-rest 3min, then:

AMRAP 10
15 Wallball Slams
15 AKBS – 53/35
15 Flutter Kicks (R+L=1)

Daily Reading
1. What Coaches Need to Know About Childbirth
2. The Aggressive Diet for Natural Guys

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