“Safe Starting Points Part 2…”

Posted: April 3, 2018 in Uncategorized

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The Split Jerk…

MY FAVORITE LIFT!!!

Nice “Safe” Start To The Week…

We Established “Safe Starting” Points For OverHead Squats & Back Squats…

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…

30 Min WOD Today… 7 Mins For The MetCon… 1 Min Rest… 5 Mins Of Strict Pressin’… 17 Mins Of Jerkin’…

Only A Handful Of You Have Performed The Push Jerk Under A “Heavy” Load…

And Even Fewer Of You Have Performed Push Jerks During An Actual Strength Cycle…

And Split Jerks?!?! Forget About It!!!

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

We’re Going To Practice…

Practice & Simply Find A Good Starting Weight That You Can Safely & Correctly Handle For 3 Reps…

Same Thing Goes For Strict Press Today…

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

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

Record ALL 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!!!

***Box Jumps… ADV: M-30″/F-24″… Rx’d: M-24″/F-20″…***

*** DB Shoulder To OverHeads… Pick Your Poison…***

7 Min Time Cap… DB “STOHs” Go Up By 3 Reps Every Round…

—————————————————–

MetCon…

As Far As You Can Get In 7 Mins:

3 Burpees

6 Box Jumps

3 DB “STOHs”…

3 Burpees

6 Box Jumps

6 DB “STOHs”…

3 Burpees

6 Box Jumps

9 DB “STOHs”…

3 Burpees

6 Box Jumps

12 DB “STOHs”…

3 Burpees

6 Box Jumps

15 DB “STOHs”… Etc. Etc…

—————————————————–

***Rest 1 Min…***

—————————————————–

Strength…

You Will Have 5 Mins To Establish A “Safe” 5 Rep Max Strict Press

Straight Into…

17 Mins To Establish A “Safe” 5 Rep Max Push Jerk/Split Jerk Practice

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

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

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4.2.2018 WOD & Scores…

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