Strength Cycle: Cycle 1 – Week 2 of 7
Strength/Skill
E3M12M
Min 1) 4 Front Squat @ 80%
Min 2) 8 DB Snatch – L: 35/25; Spl: 50/35; S: 70/50
Min 3) 12 DB Russian Twist (L+R=1)
*Don’t know your Front Squat? No problem. Calculate your 1RM Front Squat as 80% of your 1RM Back Squat. Then take another 80% of that to get today’s Front Squat number. Like Monday & Wednesday, the additional volume is optional if you need more time to rest on your Squats
WOD
AMRAP 16
8 Shoulder to Overhead – L: 75/55; Spl: 115/75; S: 135/85
Run 200m or Row 250/200m or Bike 600/400m
L: 4; Spl/S: 8 Strict Pullups or 1 Legless Rope Climb
Run 200m or Row 250/200m or Bike 600/400m
*We’re shooting for 4 rounds in this piece. Embrace the challenge!
Daily Reading
1. What’s that study REALLY say? How to decode research, according to science nerds.
2. Keeping Cool While The World Burns Around You