Day 2

Day two is here! Sunday is usually a lazy day for me, so that's the reason for the late post. Better late than never though! Today is gonna be very similar to yesterday. Ok, it's the exact same rep and weight scheme as yesterday. Tomorrow gets heavier though! Looking forward to it.

Warm-up:
Row 500m/Run 400m
5 Pull-ups
10 Dislocates
15 Barbell Rollouts

Mobility:
Roll Quads - 1 min/leg
Roll Hamstrings - 1 min/leg
Butterfly Stretch - 1 min

Strength:
Back Squat
65% - 3x8
70% - 5x
75% - 2x2
80% - 1x

Regular WOD

Strength:
Deadlift 3-3-3-3-3

WOD:
Death by Pull-ups
Minute 1 - 1 Pull-up
Minute 2 - 2 Pull-ups
Minute 3 - 3 Pull-ups
...continue until you can no longer complete the amount of pull-ups in the time limit.

If you're following the squat cycle, you can throw this WOD in after your strength workout if you feel up to it. I'll specify which WOD's you should and shouldn't do with the cycle. Especially early on, WOD's are gonna be easier to do. Happy lifting!

I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins