Be sure to do your ten minutes of pre-class dynamic flexibility work.
"Strength Cycle Week 1, Day B1"
1. Front squat 3 x 5
2. Bench press 3 x 5
Work up to a moderate set of five and then repeat two more times for a total of three work sets. From here on out, men increase front squats by 10lbs, and bench press by 5lbs; women increase front squat by 5lbs, and bench press by 2.5lbs.
If you don't have the flexibility to front squat, you may back squat, adding 5/2.5lbs to your day A weight.
3. Deadlift 1 x 5
Those of you who Totaled on Saturday have an up-to-date 1RM for your deadlift. Take 90% of that number, and then men subtract 150lbs, women subtract 75lbs. That's your starting weight. Notice that only ONE work set is called for. Respect that. Later on, when the weight gets crushing, you'll be glad.
4. With time remaining, you may mobilize or do two-three rounds not for time of the following optional cash-out: 1 min max pike press 1 min max Russian-style kettlebell swings 1 mix max toes-to-bar