Strength Cycle: Cycle 1 – Week 3 of 7
Strength/Skill
E3M12M
Min 1) 2 Deadlift – heavier than last week
Min 2) 10 Burpees Over Bar
Min 3) 36 Double Unders
*No clanging-n-banging and no sacrificing a solid midline position. Like Monday, the additional volume is optional if you need more time to rest on your Deadlifts
WOD
12, 9, 6, 3 UB AKBS – L: 35/24; Spl: 53/35; S: 70/53 (or Spl: UB Pullups; S: UB C2B)
Run 600m or Row 750/650 or Bike 1600/1400
8, 6, 4, 2 UB AKBS (or Spl: UB Pullups; S: UB C2B)
Run 600m or Row 750/650 or Bike 1600/1400
4, 3, 2, 1 UB AKBS (or Spl: UB Pullups; S: UB C2B)
Run 600m or Row 750/650 or Bike 1600/1400
*Cap = 15min. If you break any number scheme, you must repeat that number scheme until you complete it unbroken. Only after completing that number can you move to the next number. You must physically set the KB down, then pick it up and begin the next scheme (or come off the pullup bar). Complete a portion of row/bike/run between sets.
Daily Reading
1. Activate and Contract Lower Abdominals for a Healthy Pelvis Position
2. Useful Shame: Countering Junk Food And Smartphone Addiction