“Last Week Before Hell Week…”

Posted: July 10, 2016 in Uncategorized

Last Week Of All These Crazy Strength Complexes & 80% Lifts…

Next Week..

“Hell Week…”

This Cycle We Worked On Some Strength Complexes… Some Days We Worked On 60,65, 70, 75% Of Certain 1 Rep Max Lifts…

This Week… Same Thing… Some Strength Complexes & Some 80% Lifts…

Next Week… “Hell Week…”

Which Means Absolutely Nothing Nothing…

We’re Not Trying To Kill You…

Just Trying To Keep You On Your Toes…

Some Days Might Heavy Lifting Or Light Lifting… Some Days Might Be All Body Weight Movements… Some Days Might Be A Lot Of Rowing Or Running… Etc… Etc…

If You Read Yesterday’s Blog… Well… Then You Already Know…

Because It Was All Laid Out For You…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Of: 1 Power Clean + 1 Front Squat + 1 “STOH”

MetCon…

As Many Rounds As Possible In 12 Mins:

5 Hang Power Cleans (Rx’d: M-135lbs/F-95lbs…)

10 BarBell Push Ups

15 Barbell Mt. Climbers (CAREFULL WITH YOUR SHINS!!!)

3…2…1…GO!!!

Mando

Tuesday…

Strength/MetCon:

Using 80% Of Your 1 Rep Max DeadLift:

1000 Meter Row

3 DeadLifts

750 Meter Row

3 DeadLifts

500 Meter Run

3 DeadLifts

250 Meter Row

25 KettleBell Swings (Rx’d: M-35lbs/F-26lbs…)

Wednesday… You Asked For It… I Hear Everything…

Strength… Rest Day…

MetCon…

For Reps Of 21-15-9:

Thrusters (Rx’d: M-95lbs/F-65lbs…)

HandStand Push Ups (Rx’d: M&F… MOD: Coaches Choice…)

Thursday…

Strength/MetCon…

For Time:

Using 80% Of Your 1 Rep Max Back Squats…

15 Double Unders (Rx’d: M&F… MOD- 45 Singles…)

1 Mile Run

3 Back Squats

800 Meter Run

3 Back Squats

400 Meter Run

3 Back Squats

15 Double Unders

Friday…

Strength… Rest Day…

MetCon: ?!?!?! You Asked For It… I Hear Everything…

Expect Farmers Carries… Pull Ups… Push Ups… & Squats…

Saturday…

Olympic Lifting: 8AM

GRID WOD: 10AM

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