Friday 9/28/18

Strength Cycle: Cycle 1 – Week 4 of 5

3 Pause Power Position Squat Clean @ 40-60% 1RM
*Jerk the last rep. Drop and Reset
3 Hang Clean (above knee) @ 70+%
*Jerk the last rep. No fails.
30sec Plank b/t sets

L: 10; S: 15 Deadlift – L: 135/85; S: 185/125
20/14 Cal Bike or 24/16 Cal Row or Run 200m
L: 10; S: 15 Box Step Overs (S: Jump Overs)
*Consider playing with the reps if the first set is too hard or too easy. You’re going to want at least 30sec of rest each round.

-rest 5min, then:
Run L: 1mile; Spl: 2miles; S: 3miles
*This part is optional but highly encouraged. Pull up the good ole’ Nike Run App to program the mileage and knock it out

Pigeon on Box

Daily Reading
1. High Intensity Interval Training Guide
2. How to “Eat Healthy” When You Don’t Like to Cook

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