Thursday 5/16/19

Strength Cycle: Cycle 1 – Week 2 of 7

10 Strict Press
Min 1) 1 Strict Press – AHAP
Min 2) 40sec Max Barbell Rows (same bar)

3 Rounds
12 Deadlift – L: 135/85; Spl: 185/125; S: 225/155
L: 10 Banded Plate Walk; Spl: 15′ HS Walk or 30sec HS Hold; S: 25’ HS Walk
18/14 Cal Row or Bike or Run 200m
*This is a midline and engine test. Deadlift should not be more than 2 sets in any round. Time domain is sub-10min.

12/9 Cal Bike
12 Burpees
12 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35
12/9 Cal Row
*Partner with someone and start at opposite ends of this first piece, so you can experience both the Bike and Rower.

-rest 5min, then:

1min Plank *Buy In* – any variation
-immediately into:
30 1-DB Russian Twists
30 Dragon Flags – controlled!
30 DB Weighted Situps
Max T2B in remaining time

Daily Reading
1. Tip: Improve Your Overhead Squat Mobility
2. Stop Sleeping on These 5 Eating Habits That Can Help You Get More Zzz’s at Night

Leave a Reply