“2nd Week…”

Posted: June 20, 2016 in Uncategorized

2nd Week Of The New Strength Cycle…

Re-Post…

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…

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 1 Rep Max Sumo DeadLift

MetCon…

For Time:

10/10/10/10…8/8/8/8…6/6/6/6…4/4/4/4… 2/2/2/2…:

Barbell SumoDeadLift High Pull (Rx’d: M-95lbs/F-65lbs…)

Med Ball Push Up/Med Ball Sit Up (Rx’d: M-20lbs/F-14lbs…)

KettleBell Flippidy Do-Das (Rx’d: M-53lbs/F-35lbs…)

Jumping Air Squats Over Barbell… TIME!!!

Tuesday…

Strength….

You Will Have 15 Mins To Establish A 3 Rep Max Push Jerk

MetCon…

10 Push Jerks (Rx’d: M- 115lbs/F-85lbs…)

10 Box Jumps (Rx’d: M-30″/F-24″…)

1000 Meter Row

8 Push Jerks

8 Box Jumps

750 Meter Row

6 Push Jerks

6 Box Jumps

500 Meter Row

4 Push Jerks

4 Box Jumps

250 Meter Row

2 Push Jerks

2 Box Jumps… TIME!!!

Wednesday…

Strength…

You Will Have 15 Mins To Establish A 2 Rep Max Back Squat… USE A SPOTTER… OR 2… OR 3!!!

MetCon…

For Time:

50 Double Unders (Rx’d: M&F… MOD: 150 Singles… Both With A 100 Meter Run Progression Penalty…)

40 Bar Touching Sprawl Outs

30 Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14Ft To 8 Ft.)

20 Plate Back Squats (Rx’d: M-45lbs/F-25lbs…)

10 “Double Taps” (Rx’d: M&F- Toes To Bar Into A Chest To Bar Pull Up… MOD: Toes To Beam Into A Push Up…)

TIME!!!

Thursday…

Strength…

Every 30 Secs For 10 Mins:

1 Snatch + 1 OverHead Squat @ 60% Of You 1 Rep Max

MetCon…

For A Total of 3 Rounds:

12 Hang Power Snatches (Rx’d: M-95lbs/F-65lbs…)

9 Pull Ups

6 Sprawl Outs Over Barbell

Round 1: 30 Cal Row/Round 2: 20 Cal Row/Round 3: 10 Cal Row… TIME!!!

Friday… 

Strength… Rest Day!!!

MetCon… OK… Some Secrets…

???? Row

120 ??? ???? ????? 

60 ?????? ??????

30 ????? ?? ??? ???? ???…

???? Run… TIME!!!

Saturday…

Olympic Lifting & GRID WOD…

And There You Go…

2nd Week Of The New Cycle… No Secrets… It’s All Laid Out For You… Unless Some Dumb Ass Goes On A Killing Spree…

3…2…1…GO!!!

Mando

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