Thursday 8/23/18

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 Evan.

Strength/Skill
E3M12M
3 Tempo Front Squats – 31X0 (3sec down, 1sec pause, explode up, no rest)
*No percentage, no belts, no lifters, no knee sleeves. Perfect reps. Keep it smooth and tight. Weight can fluctuate as needed. Try to add 5lbs from last week
+
Practice Pullups/C2B/BMU/RMU b/t sets

WOD
*Fran, But Worse*
3 Rounds
15 Thrusters – L: 75/55; S: 95/65
15 Pullups (S: C2B)
*Thrusters have to be unbroken. Pick a weight that allows that. Work on those pullups under fatigue. If you’re modifying pullups, jumping is the best, and let’s be sure the thing you’re jumping on is as low as possible.

Cooldown
Walk 200m or Casual Bike

Unloaded
OTM for 10min
8 2-DB Thrusters – L: 20/10; S: 35/25
7 Burpees
*Both in the same minute

-rest 3min, then:

OTM for 10min
6 Box Step Overs (S: Jump Overs)
7 2-DB Power Cleans
*Both in the same minute

-rest 3min, then:

5 Rounds
10 Band-on-Rig Pistols (S: Pistols)
Run 200m or Row 250/200m or Bike 500/400m
*Cap = 10min.

Daily Reading
1. The Secret Life of Fat as an Organ
2. Obesogenic Gut Bugs: How Bacteria Can Make Us Fat

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