Thursday 9/26/19

Strength Cycle: Cycle 3 – Week 7 – RETEST WEEK

Strength/Skill
For time:
Unbroken Deadlifts
8 Reps @ L: 95/65; Spl: 145/95; S: 195/125
7 Reps @ L: 145/95; Spl: 195/125; S: 245/160
6 Reps @ L: 195/125; Spl: 245/160; S: 295/190
5 Reps @ L: 245/160; Spl: 295/190; S: 345/225
4 Reps @ L: 295/190; Spl: 345/225; S: 395/255
*Time domain is sub-10min. Life, go every 2min. It might be a good idea to partner up with someone so you can share a bar & weights, hit your reps, then rest while your partner goes. Add weight and move up together. For scaling purposes, starting weight can be around 40-50% and end around 80-90%

-last tested: 8/15/19

WOD
200m 2-KB/DB Farmer’s Carry – L: 35/24; Spl: 53/35; S: 70/53
30/20 Cal Row/Bike/Ski
200m 2-KB/DB Farmer’s Carry
L: 20; Spl/S: 30 Burpees (Spl/S: to 6″ Target)
200m 2-KB/DB Farmer’s Carry
*Time domain is sub-13min. You might need to break once or twice during the Farmer’s Carry, but keep the break short and hustle.

Daily Reading
1. Energy Expenditure: How Many Calories Are You Really Burning?
2. Secrets of the Fittest Woman in the World

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