Friday 12/28/18

Strength Cycle: Cycle 3 – Week 3 of 5

Strength/Skill
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.

WOD
E3M15M
6; Spl: 10; S: 16 Cals on Rower or Bike (or 3x Double Unders)
10 Burpees; Spl: 16; S: 16 Over DB
16 DB Hang Clean & Jerk – L: 35/20; Spl: 50/35; S: 70/50
*Rest remainder of the 3min. We’re shooting for a 90sec on, 90sec off kind of interval. That should allow us to work very hard to remain unbroken for the entire time, resting just long enough that we can repeat the effort each time.

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

Daily Reading
1. 5 Useful Strength Training Lessons Everyone Can Benefit From
2. Chatting With Tia-Clair Toomey About CrossFit, Tennessee, & Her New App

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