Monday 12/9/19

Strength Cycle: Phase 1 – Week 4 of 7

Strength/Skill
E3M12M – Deadlift
1×6 @ 65%
1×5 @ 75%
1×4 @ 85%
1×1 @ 95%
*If you missed Week 1 of the linear progression, stick with 60, 70, 80, and 90% for your sets. The reps are touch and go but the focus needs to be on control during each set. As the weight gets heavier, hinging at the waist will become more important.

WOD
In 5min, get as far as possible:
L: 15, 12, 9; Spl/S: 21, 15, 9
Thrusters – L: 45/35; Spl: 75/55; S: 95/65
L: Jumping Pullups; Spl/S: Pullups
Rest 5min
In 5min, get as far as possible:
L: 15, 12, 9; Spl/S: 21, 15, 9
Thrusters
L: Jumping Pullups; Spl/S: Pullups
*If you finish sub-5min, then you get to rest longer. If you don’t finish the first time, reduce to 15, 12, 9, or 12, 9 ,6.

Daily Reading
1. Holiday Fitness Frustrations: Why It’s So Hard To Stay In Shape From Thanksgiving To The New Year, And What You Should Do About It
2. How to Choose Your Thoughts Carefully

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