“Change Of Pace…”

Posted: June 12, 2016 in Uncategorized

Every Cycle We Stick To Certain Movements…

1st Cycle Consists Of: Back Squats/Strict Presses/DeadLifts/Olympic Lifts…

2nd Cycle Consists Of: Front Squats/Push Presses/ DeadLifts/Olympic Lifts…

3rd Cycle Consists Of: OverHead Squats/Push Or Split Jerks/DeadLifts/Olympic Lifts…

And Then Repeat Right???

Nope…

We’re Gonna Have A “Change Of Pace” Cycle For The Next 6 Weeks!!!

You: “What The F–K Does That Mean?!?!”

We’re Still Going To Be Performing A Strength Portion Of The Day’s WOD Followed By A MetCon…

But… The Strength Portion… Gonna Change It Up…

How???

Let’s Say You Come In Monday & You Have To Establish A 3 Rep Max Back Squat…

Tuesday You Have To Establish Your Heaviest 3 Lift Complex Of 1 Power Clean + 1 Front Squat + 1 “STOH”…

Wednesday You Have To Establish A 2 Rep Max DeadLift…

Thursday You Have To Establish Your Heaviest 3 Lift Complex Of 1 Power Snatch + 1 Snatch Balance + 1 OverHead Squat…

Friday… Well… Nasty MetCon!!!

Trust Me…

I Have Everything Programmed… I’m Just Giving You An Example…

Please Make Sure You Keep Track Of These Multiple Rep Lifts & Complexes…

If You’ve Been A Consistent RCCF Athlete (You Know Who You Are…) This Is Just Going To Fun!!!

And If You’re A “Newbie” Or Have Been Away For Awhile & Just Coming Back To RCCF You Know Who You Are…) PERFECT!!!

It Will Be Like A Brand New Start!!!

AND… FOR OUR “VETERAN ATHLETES…”

“PR Week”… “Re-Test Week”… Whatever You Wanna Call It… Some Of You Freak Out!!!

You Put So Much Pressure On Yourselves That You… Well… SUCK!!!

Then When I Program These Multiple Rep Lifts Or Complexes..

BOOM!!! PR!!!

Have Fun This Cycle!!!

COACH IVAN & MYSELF WANT TO SEE THE BOX PACKED WITH ATHLETES SINCE WE’RE STARTING THIS NEW CYCLE!!!

Packed With Athletes Eager & Willingly To Learn & Better Themselves…

Each Day Is A New Day…

It’s Up To You On How You Attack It…

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

Mando

6.11.2016 WOD & Scores…

Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s