This is week 7 of the cube – it is the third phase. If things didn’t seem heavy before, pills they should be heavy now. All of our lifts will jump up by 5%. If the loads are heavy, be sure to calculate 95% of your 1RM. I anticipate the 5 set of 2 days to be heavy and challenging. We will be posting the strength for the week on the whiteboard.
Monday – Deadlift
Tuesday – Shoulder Press
Thursday – Back Squat
Wednesday will be the Filthy Fifty – first benchmark WOD in the new gym. It should be exciting in the new space.
We are going to be bringing back Open Gym on Sundays, but parameters will need to be outlined. We will have more of that this week. It will likely to be 1-3pm on Sundays.
The Open/Challenge meeting will be this Wednesday, the 15th, at 7:30pm. Everyone should attend. If you are on the fence about the Open, you should do it. It is $20 and a ton of fun, and great training motivation for the new year.
The Zone/Paleo Briefing will be January 22nd at 7:30pm. We will be posting the rules and regulations for the challenge on Friday, January 17th. You do not have to decide which side you will be on until the end of the month. The meeting is mandatory as we will be taking pictures and measurements at 6:30pm that day. Challenge begins February 3rd and will run for 30 days.
Week 7 of the Cube
Deadlift – 5 sets of 2 @ 90% of 1RM
For 10 minutes
Burpees to 6 inches beyond your reach – 40 seconds on 20 seconds off
Your score will be your lowest # of reps completed. Think about picking a number and holding it for each round.