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
Strength/Skill
The Cube, Phase 3, Week 1
Bench Press
5 sets of 2, 90% of 1RM
Conditioning
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pullups
50 yard down and back sprint after each round