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3rd Phase of the Cube

May 22, 2016

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.

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Workout of the Day


The Cube, Phase 3, Week 1

Bench Press

5 sets of 2, 90% of 1RM



Chest to Bar Pullups

50 yard down and back sprint after each round

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