Wednesday 6/19/19

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Strength Cycle: Cycle 1 – Week 7 of 7 – RETEST WEEK

Strength/Skill
In 16min:
Find 5RM Deadlift
*Do not sacrifice solid positioning for more weight. And no clanging-and-banging. These are controlled touch and go reps. Set your spine, breathe big, brace, and drive the floor away

WOD
4 Rounds
9 Jumping Pullup Negatives; Spl: 9 Strict Pullups; S: 15 Strict Pullups or 3 Rope Climbs
15 Power Clean – L: 75/55; Spl: 115/75; S: 135/95
*Time domain for this 4 round workout is sub 12 minutes, or 3min per round. So, it’s not blazing fast. You can actually go slower today to work on better Pullups. Power Cleans should never exceed 2 sets per round, but the Strict Pullups could get dicey as the rounds add up. Just do what you can and maintain good form.

Daily Reading
1. Fasted Cardio: Will Exercise on an Empty Stomach Really Help Fat Loss?
2. Q: Thoughts On Melatonin?

Recent WODs

Thursday 6/20/19

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Strength Cycle: Cycle 1 – Week 7 of 7 – RETEST WEEK Strength/Skill In 10min: Find 3RM Strict Press *This is a simple lift, but technique can help soooo much….

Wednesday 6/19/19

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Strength Cycle: Cycle 1 – Week 7 of 7 – RETEST WEEK Strength/Skill In 16min: Find 5RM Deadlift *Do not sacrifice solid positioning for more weight. And no clanging-and-banging. These…

Tuesday 6/18/19

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Strength Cycle: Cycle 1 – Week 7 of 7 – RETEST WEEK Strength/Skill In 16min: Find 2RM Hang Snatch (L: Power; Spl/S: Squat) *This is at the knee or above….

Monday 6/17/19

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The Weekend WODs

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Open Gym Hours: 7a-9a Only Saturday In 35min, complete: 42, 30, 18 Hang Power Cleans – L: 75/55; Spl: 115/75; S: 135/95 Wallballs Cals on Bike/Rower/Ski -rest 3min, then: 42,…

Friday 6/14/19

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Strength Cycle: Cycle 1 – Week 6 of 7 Strength/Skill E3M12M Min 1) 3 Front Squat @ 90% Min 2) 6 Opposite Arm/Leg V-Up (L+R=1) Min 3) L: 12 Banded…

Thursday 6/13/19

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Strength Cycle: Cycle 1 – Week 6 of 7 Strength/Skill E2M12M Min 1) 2 Strict Press – AHAP Min 2) 20sec Max Barbell Row w/ 3sec Descent WOD E6M18M Run…

Tuesday 6/11/19

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Strength Cycle: Cycle 1 – Week 6 of 7 Strength/Skill E2M6M 3 Pause Power Position Snatch @ 40-60% -then: E2M12M 2 Hang Snatch @ 85+% *Squat these if your form…