Strength Cycle: Cycle 1 – Week 5 of 7
Strength/Skill
E3M15M
Min 1) 5 Back Squat @ 77.5%
Min 2) 10 Banded Pushups – more reps, but similar band to two weeks ago
Min 3) 4, 3, 2 UB L: Pullups; Spl: C2B; S: BMU
*Squats and Pushups are little heavier than two weeks ago, and the Gymnastic work is a call-back. See if you’re better at them this week.
WOD
L: Run 600m or Row/Erg 750/600m or Bike 1600/1300m
Spl/S: Run 800m or Row/Erg 1000/800m or Bike 2200/1800m
L: 90; Spl: 120; S: 150 Air Squats
L: Run 600m or Row/Erg 750/600m or Bike 1600/1300m
Spl/S: Run 800m or Row/Erg 1000/800m or Bike 2200/1800m
*Cap = 16min. Find a partner and switch equipment/running. So, if you start with a run, then end on a bike/rower. If you start on a bike/rower, then end with a run. Today’s challenge is to set your feet one time and then not to move them until all of your Air Squats are completed.
Daily Reading
1. You’re Not Getting Enough Sleep – And It’s Killing You
2. What Food and Nutrition Will Look Like in 50 Years
3. An Ode to Recovery: No One Cares About Your Hustle