Strength Cycle: Cycle 3 – Week 4 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
AMRAP 16
25 Wallballs – L: 20/14; Spl/S: 30/20
12 Hand-on-Plate Pushups; Spl: 6; S: 12 Ring Dips
Run 400m or Row 500/400m or Bike 1000/800m
Rest 90sec
*Push yourself to do the Wallballs and Pushups/Ring Dips unbroken. Find your breaking point.
Daily Reading
1. Understanding the Master Cue
2. Just Admit It, You’re in a Bad Mood