This is week 9 of the Cube – the final week of the progression. We will Deadlift (1 set of 8, visit web 80%) on Monday, Press ( 3 sets of 8, 70%) on Tuesday and Squat (5 sets of 2, 90%) on Friday.
We will test these lifts for max lift next week – Deadlift on Monday, Press on Wednesday and Squat on Friday.
Wednesday this week is a CrossFit.com WOD – Cindy XXX. Lots of pull-ups, pushups and squats. Hydrate well, mobilize and let ‘er rip. ARTE ET LABORE.
On Tuesday next week, February 4th, at 7:30pm, I will hold a “mobility clinic.” I am not Kelly Starrett, or a kinesiologist, or a therapist. But I do get very sore, injured and am kind of wimpy. I have a ton of experience working out the kinks. Think of this as “foam rolling 101.” I explain how I foam roll to warm up and recover. We’ll talk about bands, balls stick and my favorites – ice and epsom salt.
Workout of the Day
1 set of 8, 80% of 1RM
Take 10-15 minutes to warm up to this heavy set of 8. Use 5s early, then 3s, even 2s to get there.
10 Cleans 135/95