Thursday 8/30/18

Strength Cycle: Cycle 1 – Test Week

Strength/Skill
In 16min:
Find 5RM Deadlift

WOD
15, 12, 9
Squat Clean Thrusters – L: 95/65; S: 115/75
Pullups

Spl: 9, 6, 3 (S: 15, 12, 9)
Sandbag Over Shoulder – 150/100
BMU

Extra Credit: Run 5k Time Trial
*Put your equipment away, rest as much as you need after the WOD, then open the Nike Run Club app and put in a 5k. Crush it. We’ll retest this at the end of the cycle.

Cooldown
Static Straight Leg Raise on Rig

Unloaded
In 10min, complete:
Row 1000/800m or Bike 2000/1600m or Run 800m
50 2-DB Front Squats – L: 30/20; S: 50/35

-then, 10-20min:
150 Double Unders
50 Barbell-on-Rig Pullups

-then, 20-32min:
2 Rounds
25 Burpees
25 1-DB Snatch

-then: 32-40min:
Run 400m or Row 500/400m or Bike 1000/800m
50 Wallballs
Max 15/10lb Plate Russian Twists in remaining time (L+R = 1)

Daily Reading
1. Balance training 2.0
2. Intermittent Fasting Myths Debunked

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