“We’re happy to announce that after a year of trying to keep up with orders, our small ass company is being forced to expand, thanks to all of you supporting the community. During the intermission, we will still have our ready-to-ship products and fitness packages available, but all else will be put on hold. We will keep you posted with details regarding the transition via social media, and as always, much thanks for all the support. We’re grateful to have a community like ours and supporters like you.”

Strength Cycle Week 12 Day 5

Dynamic warmup (10 min)

Strength

Power Snatch - work up to a moderate 5x3

Deadlift - work up to a heavy 5x5; use straps if you want

Reverse DB Fly - work up to 4x10; moderate weight

Lat Pulldown - 1x15, 1x12, 1x10, 1x8, 1x5; increase weight with each set.

Weighted Pull-Ups - 3x training sets (~70% of max w/ 25#)

Decline Push-Ups - 3x training sets (~70% of max)

Cardio

Shuttle Sprints - 4x300m; 1:1 work/rest ratio (i.e. 1 min sprint = 1 min rest)

Row - 1x1000m 

Static stretch (10-20 min)

 


Leave a comment