Wednesday 8/17/16

R2017 Cycle 1 – Week 1 Day 3

Miss the Cycle 1 Explanation Podcast? Check it out HERE.

1. Warm-up
3 Steady Rounds:
6 DeepRing Dips
12 Russian KB Swings
15 Fast Box Step Ups

Then:  Couch Stretch, Pigeon, Frog stretch, tricep stretch with band, PVC's

2a. Strength
Back Squat – 4×4 @80

3 Met-Con
4RFT
9 Ring Dips
12 Sumo Deadlift High Pull 135/95
15 Box Jumps 24/20″

EXTRA. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of strict press max (each DB)
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.