Wednesday 9/5/18

Strength Cycle: Cycle 1 – Week 1 of 5

4 Front Squat @ 65% of your 1RM Back Squat
(or 80% of your 1RM FS if you know it)
12 Sandbag Marches b/t sets (6l/6r) – L: 60/30; S: 150/100
30sec Plank Hold – add a plate to your back if able to maintain good form

5 Rounds
Bike 1000/800m or Run 400m or Row 500/400m
L: 6; S: 12 One-Hand-on-Plate Pushups or S: 12 Ring Dips
12 Front Squats – L: 45/35; S: 75/55
*Squatting and then more squatting. For the Plate Pushups, perform a pushup with one hand on the 15/10lb plate, then switch hands before performing your next pushup. Pick a weight that allows for UB FS (please don’t drop an empty barbell!). This workout should be all about how hard you’re willing to run!

Hurdler’s Quad Stretch

Daily Reading
1. The Official “How to Get Started with Intermittent Fasting” Checklist
2. 5 Fat Loss Myths That Might Actually Be Quite Beneficial

Leave a Reply