Monday 5/13/19

By May 12, 2019 WODs No Comments

Strength Cycle: Cycle 1 – Week 2 of 7

Strength/Skill
E3M15M
Min 1) 5 Back Squat @ 70%
Min 2) 10 Banded Pushups
Min 3) 4, 3, 2 UB L: Pullups; Spl: C2B; S: BMU
*All five sets of five at 70% of the 1RM found during Test Week. This should challenging toward the end but very doable percentage-wise. These percentages will increase, so don’t exceed them. The additional volume is optional but highly encouraged. If the squats are super heavy and leave you gassed, then rest between sets.

WOD
4 Rounds
L: 8; Spl/S: 12 DB Burpee Box Step Overs – L: 25/15; Spl: 35/25; S: 50/35
15 2-DB Push Press; Spl: 8; S: 15 HSPU
L: 40; Spl: 60; S: 75 Double Unders
*Cap = 14min. Steady, grinding workout. This is one you definitely don’t want to hit too hard, too fast, or you’ll fall off a cliff. Pick up speed as you gain confidence throughout.

Daily Reading
1. Fatigue: It’s Just An Emotion
2. Why Do My Knees Creak?
3. Forget bikini bodies and big arms: Here’s the real secret for getting motivated to transform your body.

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