Friday 12/14/18

Strength Cycle: Cycle 3 – Week 1 of 5

In 16min:
Find a new 5RM Back Squat
*We’re retesting our 5RM every Friday. Don’t shoot for the moon. Instead, just look to add 5-10lbs over what you hit last week. We’ll do the same thing every Friday in this cycle. Also, don’t waste all of your energy on 5s as you build up. Hit some 3s, 2s, and even 1s. When that single or double gets a little scary, then belt up and go for the 5.

6 Rounds
15 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35
L: 9 Pullups; Spl: 15 Pullups: S: 21 Pullups or 3 Rope Climbs
Rest 90sec b/t Rounds
*Cap = 16min. We’re shooting for 60sec rounds, with 90sec rest. Going unbroken is the goal. Start unbroken and see how many rounds you can go. If you’re not 100% today (or even 90%), then pacing might be necessary. But otherwise, this is a great workout to push yourself and see where you fall apart.

Seated Forward Fold (Use rig for leverage & add’l lat stretch)

Daily Reading
1. Energize Your Willpower
2. Pre-Workouts: They’re Not Overhyped, But Are You?

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