Thursday 5/9/19

Strength Cycle: Cycle 1 – Week 1 of 7 (Test Week)

Strength/Skill
In 10min:
Find 3RM Strict Press
*This is a simple lift, but technique can help soooo much. Here are 3 good tips: 1) Squeeze your whole body. Being tight and bracing goes a long way in a successful Press. 2) Forearms directly under the bar. You do not need your Front Squat front rack for this lift. 3) Once you pick up the bar, do not fool around with it. Get right to work.

WOD
50 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35
50/35 Cal Bike or 60/40 Cal Row or Run 800m
*The Thruster weight should be something you can realistically move for sets of 10. Each section should see you fighting for 4-to-5 minutes. Go all out on those last cals/meters.

Unloaded
In 12min, complete:
3 Rounds
20/15 Cal Bike or 25/18 Cal Row
15 2-DB Push Press – L: 25/15; Spl: 35/25; S: 50/35
10 *No-Touch-Overhead* Burpees

-rest 3min, then:

In 12min, complete:
5 Rounds
Run 200m or Row 250/200m or Bike 500/400m
15 2-DB Power Cleans

-rest 3min, then:

8 x 20on:10off – Abmat Situps
8 x 20on:10off – T2B
2min Plank

Daily Reading
1. Captain America vs. Thanos: Who’s on the Side of Science?
2. 7 Simple Nutritional Changes that Will Help You Lose Lower Belly Fat

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