“New Cycle… No Secrets…”

Posted: June 13, 2016 in Uncategorized

The Cherry Picker…

You See A Lift Or A Movement You Don’t Like & You Say To Yourself… “I’m Gonna Take A Rest Day…”

You Are A Cherry Picker…

Now… Don’t Get Me Wrong…

Some Days… You Need To Take A Rest Day!!!

Your Body Is Beat Up… The WorkDay Week Kicked Your Ass… You Didn’t Get Enough Sleep…

I’ll Use Myself As An Example…

Friday Night/Saturday Morning… I Couldn’t Sleep… Not To Get Into Too Much Detail… Too Much Activity Going On In Our Neighborhood & If You Know… You Know Why I Couldn’t Sleep… Woke Up Saturday Morning With Very Minimal Sleep & I Knew My Performance With The Olympic Lifting Class Would Be Half Ass…

So With Red & Half Shut Eyes I Typed Up This UpComing Posts/WODs As The Oly Class Was Getting’ Down…

I Was Tired…

Don’t Take This The Wrong Way… They We’re Already Typed Up… I Just Had To “Copy & Paste”…

I Didn’t “Cherry Pick” On What Coach Ivan Programmed For The Oly Class… I Just Knew I Couldn’t Give Him 110% Of What He Would Expect Of Me…

Am I Going To Make It Up??? Hell Yea!!! His Programming Looked SIC!!!

Coach Ivan Has Programmed Some Beautiful Olympic Lifting Programs For Us & I Don’t Want To Fall Behind!!!

Shit Happens… You Miss A Day Due To Work… School… Family… Etc… Etc..

But Don’t “CHERRY PICK”…

I Program A Lift Or Movement That You Know You Suck At… Don’t Turn Off Your Wake Up Alarms…

RCCF Is Going To Be Open… Coaches Are Going To Be Ready…

Will You Be Ready?!?!

ALRIGHT… HERE WE GO!!!

Monday…

Strength…

You Will Have 15 Mins To Establish A 3 Rep Max Front Squat

MetCon…

For Time:

15 Front Squats (Rx’d: M-135lbs/F-95lbs…)

15 Box Jumps (Rx’d: M-24″/F-20″)

15 Cal Row

10 Front Squats

10 Box Jumps

10 Cal Row

5 Front Squats

5 Box Jumps

5 Cal Row

30 Burpees… TIME!!!

Tuesday…

You Will Have 15 Mins To Establish A 2 Rep Max Hang Snatch OR Hang Power Snatch

(Perform Whatever Movement You Used Last Week…)

MetCon…

For A Total Of 3 Rounds:

(Rx’d: M-53lbs/F-35lbs…)

10 Russian KBS

10 Pull Ups

10 Hand Release KBS

10 Pull Ups

10 American KBS

10 Pull Ups

200 Meter Run… TIME!!!

Wednesday…

Strength… Rest Day!!!

MetCon… Mom… It’s A Thinker… I’m Pretty Creative & Smart…

For A Total Of 5 Rounds:

13 Burpees

13 KBS (Rx’d: M-53lbs/F-35lbs…)

13 Med Ball Sit Ups (Rx’d: M-20lbs/F-14lbs…)13 KBS (Rx’d: M-53lbs/F-35lbs…)

13 Box Jumps (Rx’d: M-24″/F-20″…)

200 Meter Run…TIME!!!

Thursday…

Strength…

You Will Have 15 Mins To Establish A 3 Lift Complex Of: 1 Power Clean + 1 Front Squat + 1 Split Jerk

MetCon…

As Many Rounds As Possible In 10 Mins:

(Rx’d: M-95lbs/F-65lbs…)

1 “Ground To Shoulder” + “Shoulder To OverHead”

1 Burpee

2 “GTOHs” + “STOHs”

2 Burpees

3 “GTOHs” + “STOHs”

3 Burpees

4 “GTOHs” + “STOHs”

4 Burpees

5 “GTOHs” + “STOHs”

5 Burpees

6/6, 7/7, 8/8, 9/9, 10/10… Etc Etc Etc….

Friday… 

Strength… Rest Day!!!

MetCon… OK… Some Secrets…

??? Wall Ball Shots

?? Double Unders Or Mt. Climbers

?? Chest To Bar Pull Ups… TIME!!!

Saturday…

Olympic Lifting & GRID WOD…

And There You Go…

New Cycle… No Secrets… It’s All Laid Out For You…

3…2…1…GO!!!

Mando

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