This week, treat we’ll enter the 3rd Phase of the Cube. The lifts and rep schemes stay the same, information pills but the percentages go up by 5%. So our working weights will be 70% for explosive day, 80% for rep day, and 90% for heavy day.
Monday we will be closed, but we will be doing the Hero WOD “Murph” on Saturday. “Murph” is 1 mile run, then 100 Pullups, 200 Pushups, 300 Squats and finish up with a 1 mile run. You can break up the calisthenics how ever you like. I prefer 20 rounds of 5-10-15.
Workout of the Day
The Cube, Phase 3, Week 1
5 sets of 2, 90% of 1RM
Chest to Bar Pullups
50 yard down and back sprint after each round