“Week 1 Done…”

Posted: September 24, 2016 in Uncategorized

Week 1 Is Done…

Week 1 Of The New Strength Cycle Is Done… Friday’s Done… Saturday’s Done…  Now On To Your “Active Rest Day”…

This Week… We Performed Front Squats… Push Presses… DeadLifts… And A Snatch Complex…

The Front Squats… Push Presses… DeadLifts… Those Were Either Performed Using 60% (Or 70%) Of Your 1 Rep Max Or Coach Ivan Or Myself Gave You A Number To Start With…

Now… For Our Veteran Athletes… You Know That Coach Ivan & Myself Are @ The Box Coaching @ Every “PM” Class… Monday, Wednesday & Friday… I Coach The 5AM, 6AM, 8:10AM Classes & Coach Ivan Coaches The 10AM, 11AM & 12:15PM Classes… On Tuesdays & Thursdays We Flip Flop The Morning Schedule…

We’ve Been Working Together For A Long Time… The WOD Is The Same Throughout The Entire Day For Each Class Unless An Athlete Needs A MODification…

The Warm Up… We Pretty Much Read Each Others Mind… We Don’t Discuss The Warm Up The Night Before… We Just Know What Would Be A Smart Warm Up To Get You Ready For The WOD… Sometimes We Miss Each Other In The Morning… But Once We Meet Back Up In The Afternoon… Our Warm Ups Are Pretty Much Spot On…

What Else Is Spot On?

This Doesn’t Pertain To Our “Veteran” Athletes Who Have All Their 1 Rep Max Numbers…

Our New Athletes… I Know For A Fact That Both Of Us Have Told You To Keep Track Of Your Strength Lift Numbers & Your MetCon Scores!!!

We Rarely Repeat The MetCons… But It Is Nice To Keep A Record To See How You Performed/Felt…

What Was Your Time Or How Many Rounds/Reps Did You Get???

What Were Your “Strengths & Weaknesses???”

You Might Be Strong As F–K But Suck @ Running Or Rowing Or Dubbs…

You Might Be “Strong” @ Running Or Rowing Or Dubbs But Weaker In The Lifts…

Keep Track Of That!!! That Way You Know What You Need To Work On…

Now… The Strength Lifts…

Ok… The MetCons Vary Every Single Day…

But The Strength Lifts… There’s No Secret…

We Start Off @ 60%… Some Of You 70%… Thank Danielley!!!

Then Go Up By 5 %… So… 60%, 65%, 70%, 75%, 80%, Hell Week, Re-Test… Purgatory Week… Then New Cycle…

We Give You The Lifts… No Lies…

Again… This Cycle: Front Squats… Push Presses… DeadLifts… And Some Version Of The Snatch…

“What’s Your Number?!?!”

If You Haven’t Figured It Out Yet… You’re Going To Be Asked That Question  A LOT!!!

A Few Things Can Happen @ This Point…

You’ll Just Spit It Out Cause You’re Ready To Go… WOW!!! I’m Impressed!!!

Or You’ll Run To Your Phone Or NoteBook To See What Your 1 Rep Max Is & Figure It Out…

Or You’ll Run To Your Phone Or NoteBook To See What Your 1 Rep Max Is & Have No Clue How To Figure It Out… Which Is Fine… We’ll Teach You…

Or… If You Don’t Have A 1 Rep Max… You’ll Run To Your Phone Or NoteBook To See What You Performed Last Week… Tell Us… And We’ll Let You Know How Much Weight To Add…

Or… You Stand There Speechless With This Lost Look In Your Eyes… Shrugs Your Shoulders (Which Is Great Work For The Clean & Snatch…) & Say… “I Don’t Remember…”

And Then You’re Back @ Day 1 While Everyone Else Is Progressing…

You Don’t Like Lifting??? You Just Want To “Get Your Sweat On”??? That’s Fine…

But If You Want To Get Stronger There Has To Be Some Kind Of Program For You To Follow In Order For You To Progress…

Next Week… 65% (Or 75% If You Started Heavier) Of Your 1 Rep Max Front Squat, Push Press, DeadLift & Some Kind Of Snatch Complex… OR… If You Don’t Have A True 1 Rep Max… We’re Going To Go A Little Bit Heavier Than This Past Week…

And Let Me Make This Clear… This Isn’t Me Trying To Be An A–Hole Or Try To Make You Feel Stupid… But There Have Been A Lot Of Your Fellow Athletes Who Have Came Up To Us Pretty Much Complaining How “So & So” Never Has There S–T Together & Slows Down The Class… I Understand… A Lot Of You Have S–T To Do… Work… School… Family… Etc Etc… Not Everyone Has The Luxury Of Coming & Going Whenever They Want… I’m Not Saying You Have To Know & Perfect “X” Movement Before Coming In… We’re Here To Coach You Through “X” Movement…

But We Can’t Move Forward Until We Have A Good/Safe Starting Point…

So That Being Said… Here’s A Very Early Heads Up For Monday…

ALRIGHT… HERE WE GO!!!

Strength… 15 Min Time Cap…

Using 65% OR 75% Of Your 1 Rep Max: Push Press- 5x5x5x5

MetCon…

For A Time: (Rx’d: M-20lbs/10Ft./F-14lbs/8Ft.)

400 Meter Run

20 Med Ball Push Ups

15 Med Ball Cleans

10 Push Shots

5 Wall Ball Shots

300 Meter Med Ball Run

20 Med Ball Push Ups

15 Med Ball Cleans

10 Push Shots

5 Wall Ball Shots

200 Meter Run

20 Med Ball Push Ups

15 Med Ball Cleans

10 Push Shots

5 Wall Ball Shots

100 Meter Med Ball Run

20 Med Ball Push Ups

15 Med Ball Cleans

10 Push Shots

5 Wall Ball Shots… TIME!!!

What’s The Difference Between A Push Press???

That’s Monday… Now Onto Sunday…

ALRIGHT… HERE WE GO!!!

 

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

Mando

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3…2…1…GO!!!

9.24.2016 WOD & Scores…

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