Tuesday 3/5/19

Strength Cycle: Open Cycle – Week 3

Strength/Skill
E3M12M
4 L: Front Squat; Spl/S: Back Squat @ 85%
*Heavy sets of 4 will be the prescription this cycle. Add a little weight from whatever you used last week.
+
20 Banded Glute Bridge or Frog Glute Bridge or Single-Leg Glute Bridge
*Your pick! Maybe try a different accessory in each set.

WOD
4 Rounds
9 Burpees (S: Over Bar)
6 Thrusters – L: 95/65; Spl: 115/75; S: 135/95
9 AKBS – L: 53/35; Spl: 70/53 or 1 BMU/RMU; S: 3 BMU/RMU
*Goal is sub-8min, so the pace should be very fast. If you scale this correctly, you shouldn’t get hung up anywhere. Although the Thruster is heavy, it should be unbroken.

Daily Reading
1. Correcting the Lower Back and Hips
2. 3 Simple Modifications to Squat When in Pain

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