Friday 8/24/18

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 Lexi.

L: 4 Power Snatches – moderate weight
S: 4 Squat Snatches @ 65+%
*Drop and reset
10-12 Band Face Pulls b/t sets

*Let’s Go Fast*
30/20 Cal Bike or 35/23 Cal Row or Run 600m
25 Burpees (S: Lateral Over Bar)
15 Squat Cleans – L: 95/65; S: 135/95
*SPRINT! Last Friday, we went long, this Friday we’re going fast. Your legs should feel HEAVY after this! Sprint that bike and those burpees, then see what you can do with that barbell. Singles? Some touch-and-go? Hold on for dear life? Get it!


Daily Reading
1. Perspective: How Far You’ve Come With Your Transformation Journey
2. The Toll of America’s Obesity
3. Why You Sometimes Feel Like Barfing During a Workout

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