“Week 8…”

Posted: November 27, 2017 in Uncategorized

Its Finally Here…

Week 8…

Last Week Of RCCF’s “New” Strength Training Cycle…

***Just One Thing… We’re Going To Perform A LOT Of 2 Rep Max Lifts & Complexes… Those Will Be The Scores On The WhiteBoard… BUT… Make Sure You Keep Record Of Your “Failed” 2 Rep Max Attempts Because You Might End Up With A New 1 Rep Max PR!!!***

I’m Not Gonna Bore You With…

“If You Believe… You Can Achieve…” Or “Reach For The Stars” Or Any Other Kind Of Motivational Speech…

You Ladies & Gents Know What To Do… You Do It Day In & Day Out…

You Do You…

Just Gonna Leave It @ That…

Here’s The Whole Week… Kinda…

Monday… 2 Rep Max Back Squat/MetCon…

Tuesday… Heaviest 2 Lift Complex: Power Clean + Clean/MetCon…

Wednesday… MetCon/1 Rep Max Deadlift

Thursday… 2 Rep Max Push Press & Push Jerk/MetCon…

Friday… Strength/MetCon…

Saturday… 10AM GRID WOD…

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

There Ya Go…

For Today’s WOD… You’ll Have 3 Scores…

1- Back Squat

2- Air Squats

3- Finish Time

*****LAST WEEK… GIVE IT ALL YOU GOT!!!*****

Bye Bye/Hello Legs & Abs!!!

ALRIGHT… HERE WE GO!!!

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 Strength/MetCon…

***Front Squats… ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135/F-95lbs… From The Rack***

You Will Have 15 Mins To Establish A 2 Rep Max Back Squat

***Rest 3 Mins… @ The 18 Min Mark…***

Max Air Squats In 2 Mins…

***@ The 20 Min Mark…***

For Time:

15 Ab Mat Sit Ups

5 Front Squats

50 Hollow Rocks

4 Front Squats

40 Hollow Rocks

3 Front Squats

30 Hollow Rocks

2 Front Squats

20 Hollow Rocks

1 Front Squat

10 Hollow Rocks

15 AbMat Sit Ups… TIME!!!

3…2…1…GO!!!

Mando

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