FUNday

For TIME:
1,000m Row
30 DB Thrusters
20 Pull-UPs
1,000m Row
20 Pull-UPs
30 DB Snatches
1,000M Row

DB RX= 35/20s

Thursday

For TIME:
 18 Bench Presses
 1 Rope Climb
 15 Bench Presses
 2 Rope Climbs
 12 Bench Presses
 3 Rope Climbs
 9 Bench Presses
 4 Rope Climbs
 6 Bench Presses
 5 Rope Climbs
 3 Bench Presses
 6 Rope Climbs

RX= 185/135 lbs. 
Modifications will be available 

Wednesday

Back Squat: 10-5-5-5-3-3-3

Single Leg Deadlifts: 10-10-10-10 (5L+5R)

Box Toe Touches: 5-5-5 (5L+5R)

Turkish Get-UPs: 4-4-2-2

You can lift all the weights, eat all the protein, and train your ass off… but if your recovery sucks, you’re leaving gains on the table.

 

One of the biggest things I do for recoveryhas nothing to do with training—it’s light exposure. Your body’s natural rhythm (aka circadian rhythm) thrives on real sunlight during the day and low blue light at night.

 

Morning: Get outside first thing—even if it’s cold. 10 minutes of sunlight in your eyes wakes your body up faster than coffee.

 

Nighttime: Cut the artificial light. Use dim lighting, red light, or throw on some blue light blocking glasses if you’re watching TV or scrolling your phone (I see you).

 

Fix this, and you’ll fall asleep faster, recover better, and wake up actually feeling strong. Try it for a week and let me know what happens.

 

In Strength,

Mark Bell

Tuesday

21-15-9 reps for TIME of:
Toes-2-Bar
Burpee Box-Overs

Relieve Shoulder Pain and Tightness

Monday

Open Workout 25.3

For TIME:
5 wall walks
 50-calorie row
5 wall walks
 25 deadlifts (weight 1)
5 wall walks
 25 cleans (weight 2)
5 wall walks
 25 snatches (weight 3)
5 wall walks
 50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb

Time cap: 20 minutes