Thursday 9/13/18

Strength Cycle: Cycle 1 – Week 2 of 5

Strength/Skill
E2M4M
10 Strict Press
-then:
E2M12M
2 Strict Press – AHAP
*Add weight from last week’s 10 Strict Press, then try to hit last week’s 1 rep for 2 in the second portion.
+
L: 5; S: 10 T2B on the opposite minute of your 2 Strict Press

WOD
25 Back Rack Lunges – L: 95/65; Spl: 135/95; S: 155/105
L: 50; S: 100 Double Unders
L: 50; S: Spl: 75; S: 100 Pushups
L: 50; S: 100 Double Unders
25 Back Rack Lunges
*Cap = 17min. Back rack lunges are from the floor, so the weight needs to be something you’re comfortable tossing over your head. You shouldn’t need to set the bar down once it’s on your shoulders. Pushups will die, for sure, so stick with small, fast sets

Cooldown
Bretzel

Unloaded
In 10min, complete:
6 Rounds
5 Pullups
10 Pushups
15 Air Squats

-rest 3min, then:

Teams of 2
AMRAP 7
Max Meters on the Rower/Bike
*Break it up however you like

-rest 3min, then:

AMRAP 10
50 Plate OvH Walking Lunges – L: 15/10; S: 45/25
40 Wallball Slams – 30/20
30 2-DB Push Press – L: 20/10; S: 35/25
20 2-DB Squat Cleans
10 Box Step Ups (S: Jumps)

Daily Reading
1. Nutrition for seniors: 7 lifestyle strategies to stay strong, healthy, and independent longer
2. 5 (Counterintuitive) Reasons Why Your Results Are Stalling

Leave a Reply