Tuesday 8/21/18

Strength Cycle: Deload/Play Week (2 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.

Strength/Skill
E2M12M
1 Squat Clean w/ a 3sec pause at the bottom of the squat
*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 bridges with a pause at the top. Booty burn.

WOD
*Dumbbell Dirty*
AMRAP 15
2 2-DB Squat Cleans – L: 30/20; S: 50/35
4 2-DB Front Squats
8 Pushups on Dumbbells
16 2-DB Front Rack Lunges
Run 100m or Row 125/100m or Bike 300/200m
*Keep. On. Moving. Let the cardio portion of this workout be where you catch your breath. We’re looking for constant movement and seamless transitions between movements. Don’t set your dumbbells down and get caught staring at them!

Cooldown
Bretzel

Daily Reading
1. How to Like Your Body More
2. 3 Scientific Theories Behind Blood Flow Restriction Training

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