“Start Doing Your Math…”

Posted: January 2, 2017 in Uncategorized

Get Your 1 Rep Lifts & Calculators Ready…

Next Monday… We Are Going To Start A New Strength Cycle…

I’ll Give You All Of Week 1 For The Next Strength Training…

Monday…

Strength: Back Squat…

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps

Tuesday…

Strength: Strict Press…

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps

Wednesday…

Strength: DeadLift…

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps

Thursday…

AS SOON AS YOU COME IN… PERFORM A 500 METER ROW… PARTNER UP… & PERFORM THE JUNK YARD DAWG WARM-UP… THEN GRAB YOUR BARBELL… & WAIT UNTIL EVERYONE IS DONE… THEN AS A CLASS WE’LL GO THROUGH THE BURGENER WARM- UP… THEN…

MetCon… Rest Day!!!

Strength…

You Will Have 20 Mins To Establish Your Snatch…

Then…

You Will Have 20 Mins To Establish Your Heaviest Clean & Jerk…

Friday…

Strength… Rest Day!!!

MetCon… ???

Saturday…

8AM: Olympic Lifting

10AM: GRID WOD

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

That’s Next Week…

The Rest Of This Week… More Strength/MetCon WODs…

ALRIGHT… HERE WE GO!!!

For A Total Of 5 Rounds:

330 Meter Row

12 Body Weight Deadlifts (Rx’d: M&F…)

21 Box Jumps (Rx’d: M-30″/F-24″…)

3…2…1…GO!!!

Mando

Don’t Forget…

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1.2.2017 WOD & Scores…

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