“Week 2…”

Posted: October 16, 2017 in Uncategorized

On To Week 2 Of 8!

Again… Changing Up The Strength Training For This Cycle… This Week Is Listed Below…

We’ll Be Performing Different Types Of Squats, Presses, Olympic All With Different Rep Schemes And/Or Complexes…

One Thing That Won’t Change…

The Deadlift…

***If You Have A 1 Rep Max… We’re Going From 60% To 65-70-75 & 80%… Maybe Even Higher!!! For Our Beginners… We Will Be Adding Weight Every Week Until We Have A Re-Test Week…***

Nothing Fancy… Every Week… At Some Point… You Will Perform The Traditional Deadlift…

The Easiest/Hardest Lift… All You Gotta Do Is Bend Over & Pick Something Up From The Ground…

Easy Right?!?! But Are You Doing It Correctly???

You “Deadlift” Something Every Single Day… Not Just @ RCCF… In Your Daily Routine…

We’re Just Here To Make Sure You’re Doing It Correctly!!!

Enjoy…

Day 8 Of An 8 Week Season…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Deadlift… “Single & Controlled” Using 65% Of Your 1 Rep Max Or Add Weight From Last Week…***

***Rope Climb… Rx’d: M&F… MOD: Coaches Choice…***

***Double Unders… Rx’d: M&F… MOD: 48 Singles… Both With A 100 Meter Run Penalty…***

For Time:

Buy In: 1 Deadlift + 1,000 Meter Row + 1 Deadlift…

************************************************************

For a Total of 4 Rounds:

2 Rope Climbs (Rx’d M&F… MOD: Coaches Choice…)

4 Deadlifts

8 Burpees 

16 Double Unders (Rx’d: M&F… MOD: 48 Singles… Both With A 100 Meter Run Penalty…)

************************************************************

Cash Out: 1 Deadlift + 1,000 Meter Row+ 1 Deadlift… TIME!!!

***Pretty Sure I Don’t Have To Say This… But I’ll Say It Anyways… Because… Well… DO NOT PEFORM YOUR BURPEES OR DUBBS/SINGLE IN THE ROPE CLIMBING AREA…***

3…2…1…GO!!!

Mando

Image result for train hard quotes

Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Deadlift
Tuesday: Olympic Lifting Complex
Wednesday: Push Jerk
Thursday: Back Squat
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

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