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Cube – Phase 2

May 01, 2016

So on Monday, sales we enter Phase 2 of the Cube – that means all lifts go up by 5%.  So heavy days will be 5 sets of 2 at 85%, ambulance rep days will be a big set (8 plus) at 75%, and explosive days will be 3 sets of 8 at 65%.  We’ll stick to the same days – Bench on Monday, Deadlift on Wednesday and Squat on Friday.

Monday’s conditioning WOD is a little different – instead of walking on your feet, we ask that you walk on your hands.  What if you can’t walk on your hands?  We you can kick into a handstand, come down, take a step, do it again until you complete 10m – it should likely be 2 or 3 kick ups.  If that is too challenging, perform 10m overhead walking lunge with a 45/25# plate.

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Workout of the Day

Strength/Skill

The Cube, Week 4 of 9

Bench Press

5 sets of 2, 85% of 1RM

Conditioning

AMRAP 15

10 Calories on Rower or AirDyne

10m Handstand Walk

5 Pullups

10m Handstand Walk

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