“Safe Starting Points…”

Posted: April 2, 2018 in Uncategorized

Hope Everyone Had/Is Having A Great Easter Weekend…

Back To The Grind…

30 Min WOD Today… 9 Mins For The MetCon… 1 Min Rest… 20 Mins Of Squattin’…

Rest Of The Week…

Tuesday We’re Jerkin’…

Wednesday You’re Gonna See Some Olympic Lifting Complexes…

Thursday You’ll See Some “Light-ish” Deadlifts…

Friday… Ouch!!!

And Saturday’s Sweat Sesh Is Goin’ Down…

But For Monday… & Tuesday

We’re Going To Establish A Few “Safe Starting” Points…

Only A Handful Of You Have Performed The OverHead Squat Under A “Heavy” Load…

And Even Fewer Of You Have Performed OverHead Squats During An Actual Strength Cycle…

So Today… We’re NOT Trying To MAX Out!!!

Simply Find A Good Starting Weight That You Can Safely & Correctly Handle For 5 Reps…

Same Thing Goes For The Back Squat Today…

You Should Finish @ A Weight That You DON’T Need A Spotter…

THERE IS NO “SPOTTING” ON THE OVERHEAD SQUAT!!!

A “Safe Starting” Point… That’s What We’re Going For Today… & Tuesday…

Be Patient… Have Fun With The “Light” Days… The “Heavy” Days Will Come… And Sneak Up On You Fast!!!

Record Both Of These Numbers As You Will Base Your Percentages Off Of Them In The Weeks To Come…

I Told You Ladies & Gents… RCCF Is Still Going Strong… No Changes To Programming… Sticking With The Original Plan Even With The Move Coming During The New Strength Cycle… Only MODification That Maybe Need To Tweaked A Little Bit Are The MetCons…

More On The Move To Come Soon!!!

Stay Strong RCCF… Physically & Mentally…

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

ALRIGHT… HERE WE GO!!!

***Pull Ups… ADV: M&F- Chest To Bar… Rx’d: M&F-Chin To Bar…***

*** OverHead Squats… ADV/Rx’d: M-45lbs/F-35lbs… No Racks…***

9 Min Time Cap… OverHead Squats Go Up By 3 Reps Every Round…

—————————————————–

MetCon…

As Far As You Can Get In 9 Mins:

3 Pull Ups

6 Push Ups

3 OverHead Squats…

3 Pull Ups

6 Push Ups

6 OverHead Squats…

3 Pull Ups

6 Push Ups

9 OverHead Squats…

3 Pull Ups

6 Push Ups

12 OverHead Squats…

3 Pull Ups

6 Push Ups

15 OverHead Squats… Etc. Etc…

—————————————————–

***Rest 1 Min…***

—————————————————–

Strength…

You Will Have 12 Mins To Establish A “Safe” 5 Rep Max OverHead Squat

Straight Into…

8 Mins To Establish A “Safe” 5 Rep Max Back Squat

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

Old School…

3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

Image result for patience is not the ability to wait but

 

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