“Week 5…”

Posted: November 6, 2017 in Uncategorized

Beginning Of Week 5!!!

It’s Gonna Be A Little Crazy This Week…

Got The Strength Training/Schedule Laid Out For You…

Today… Olympic Lifting: 3 Lift Complex- Power Clean + Hang Power Clean + Push Jerk… Power Cleans In The MetCon…

Tuesday… Strength/MetCon: Deadlifts @ 80% of your 1 Rep Max…

Wednesday… Strength: Back Squats… Front Squats In The MetCon…

Thursday… Early Veteran’s Day WOD… Lots Of Rope Climbs!!!

Friday… 242nd Marine Corps Birthday WOD…

Saturday… CLOSED For Raj’s & Austin’s Competiton!!! More Info To Come…

Active Rest Day On Sunday!!!

And There It Is…

Stay Focused… Stay Strong… Have Fun!!!

Day 29 Of 8 Weeks…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Of:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Rest For 3 Mins…

MetCon…

*** Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: Singles & Mt. Climbers… Both With A 1 Deadlift Penalty…***

***Barbell… ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…***

***DB “STOHs”… Pick Your Poison…***

For Time:

18 Cal Row

90 Double Unders (MOD: 45 Singles + 45 Mt. Climbers…)

10 Power Cleans

60 Double Unders (MOD: 30 Singles + 30 Mt. Climbers…)

30 DB “Shoulder To OverHeads” 

10 Power Cleans

30 Double Unders (MOD: 15 Singles + 15 Mt. Climbers…)

10 Power Cleans

18 Cal Row… TIME!!!

3…2…1…GO!!!

Mando

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So Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Olympic Lifting Complex
Tuesday: Deadlift @ 80%
Wednesday: Squat & Press Work
Thursday: Early Veteran’s Day WOD… Lots Of Rope Climbs!!! Lots Of MODs…
Friday: Marine Corps Birthday
Saturday: Veteran’s Day… CLOSED FOR Raj’s & Austin’s Competition… Come Out & Support Our RCCF Athletes… More Info To Come…
Sunday: Active Rest Day
 
You’re Welcome…

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