“Week 5 In The Books… Onto Week 6…”

Posted: November 13, 2017 in Uncategorized

Image result for olympic lifting quotes

Week 5 Is In The Books…

And That Was A Crazy Week!!!

We Went Up To 80% Of Your Squats… Presses… & Deadlifts… That’s Pretty Damn Heavy…

We Had So Many “Outta The Blue” PRs During Our Olympic Lifting Day…

We Suffered Through A Veteran’s Day WOD & A Marine Corps Birthday WOD…

We Had 2 Of Our RCCF Athletes Take 2nd Place @ The Battle On The Airfield Competition…

These Past 5 Weeks Have Produced So Many Positive Changes In All Of Us…

Whether Your Getting Stronger… More Efficient In Movements… Gaining Confidence… So Many Positive Changes…

And This “8 Week Season” Isn’t Over Yet…

During Our Old Strength Training Cycle… We Would Start @ 60% Of Your 1 Rep Max… Then Up To 65%… Then 70%… Then 75%… Then 80% (Last Week)… And Then This Week Would Be A Strength Rest Week…

Not So Much With The New Strength Training That I AM COMPLETELY IN LOVE WITH!!!

(And From What I OverHead… All Of You Love It As Well!!!)

So We’re Gonna Keep Going Heavier On The Squats… Presses… & Deadlifts… All Mixed In With Nasty MetCons…

We’re Gonna Go Through Some Grueling Olympic Lifting Complexes… Followed By A Nasty MetCon…

And Our Normal “F-U Fridays” & Saturday GRID WODs…

2 More Weeks To Go Ladies & Gents…

Stay Strong…

And Speaking Of Grueling Olympic Lifting Complexes…

ALRIGHT… HERE WE GO!!!

Strength…

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

1 Power Clean + 1 “Touch & Go” Clean + 1 Front Squat

Rest 3 Mins…

MetCon…

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

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

***HandStand Push Ups… ADV/Rx’d/Sx’d… MOD: Coaches Choice…***

***KettleBell High Pulls… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***

***Last 9 Deadlifts Can Be “Touch & Go”…***

For Time:

***90 Double Unders***

42 KettleBell High Pulls

5 Hang Power Cleans

10 HandStand Push Ups

30 KettleBell High Pulls

4 Hang Power Cleans

8 HandStand Push Ups

21 KettleBell High Pulls

3 Hang Power Cleans

6 HandStand Push Ups

18 KettleBell High Pulls

2 Hang Power Cleans

4 HandStand Push Ups

15 KettleBell High Pulls

1 Hang Power Clean

2 HandStand Push Ups

9 Deadlifts… TIME!!!

3…2…1…GO!!!

Mando

Image result for olympic lifting quotes

Remember… Some Veteran’s Didn’t Make It Home…

Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday:  Olympic Lifting Complex… 
Tuesday: Press Work @ 85%…
Wednesday: Deadlift @ 85%…
Thursday: Squat Work @ 85%…
Friday: MetCon…
Saturday: 9:45AM GRID…
Sunday: Active Rest Day
 
You’re Welcome…

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