“Day 1: Focus…”

Posted: April 9, 2018 in Uncategorized

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If You Didn’t Read Sunday’s Blog… Scroll Down & Read It Real Quick… Then Come Back To This…

I’ll Wait…

Read It?!?! Got It?!?! GOOD!!!

Day 1 Of A New Strength Training Cycle Starts Today!!!

Didn’t Like How The Last Strength Cycle Went?!?!

Do Something About It…

FOCUS!!!

Someone Text Me Sunday Afternoon “Thanking” Me For The Blog That Was Up…

They Said That The “Quote” Really Hit Them For Some Reason…

After A Few Back & Forth Texts… We Came Down To This…

Everyday… The Athlete Would Come In… Read The WhiteBoard… And Basically Just Go Through The Motions… Following All Of The Cues That Were Given To Them… But Not Really “Feeling” It…

Not Really Focusing On Everything That Their Body Was Going Through During “X” Movement…

The Shit We Do @ RCCF Is Hard!!!

You Gotta Be Ready Day In & Day Out… Not Only Physically… But Mentally…

You Have To Focus On Each & Every Single Task @ Hand While You’re In The Box…

Just Like The Above Quote Says…

Focus…

Feel Every Rep…

Make Every Set Count…

You’re Here To Work!!!

Kick All Those Bad Habits… Physically & Mentally... To The Curb & Start Off This New 6 Week Strength Training Cycle With A Brand New MindSet…

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 Alright… On To Today’s WOD…

Day 1…

Startin’ Off The Week/Cycle With All Kinds Of Squats…

AND A DIFFERENT LOOK FOR THE BOX!!! DON’T WORRY… WE DIDN’T GET ROBBED!!! AND TRUST ME… WE’LL MAKE DUE!!!

Air Squats… Back Squats… Front Squats… OverHead Squats… KB Goblet Squats…

Bye Bye Legs…

For Today’s MetCon… You Will Have 2 “Choices”… Not Really “Choices”…

If You Can Front Squat Your Body Weight For 3 Reps Or More… You Will Perform WOD 1…

If You Can Not Front Squat Your Body Weight For 3 Reps Or More… You Will Perform WOD 2…

Everyone’s Strength Training Will Be The Same…

If You Did Not Establish A “Safe Starting Point” Last Week… Coaches Will Assign You A “Safe Starting Point”… REMEMBER THE NUMBERS WE GIVE YOU!!!

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

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins:

5 OverHead Squats @ 60% of your 5 Rep Max

***Add Weight…***

Every Min On the Min x 2 Mins…

5 OverHead Squats 65% of your 5 Rep Max

***Change Out Weight Then…***

5 Min Time Cap…

20 “Un-Broken” Back Squats @ 20lbs Less Than Your 5 Rep Max

***20 “Un-Broken”??? Yes!!! Gotta Fight Through It!!! Once You Start Your 20 Reps… See How Many Reps You Can Squeeze Out “Un-Broken”… Rest As Needed…But Still Hit 20 Reps… Can You Get All 20?!?!***

***Change Out Weight Then…***

—————————————–

MetCon…

WOD 1…

“BodyWeight Front Squats”

***Front Squats… From Rack… Rx’d: M&F-Body Weight…***

***GHD Sit Ups… Rx’d: M&F… MOD: C.C.***

15 Min TIME CAP!!!

—————————————–

For Time:

10 Body Weight Front Squats

15 GHD Sit Ups

10 BW Front Squats

15 GHD Sit ups

10 BW Front Squats

1,000 Meter Row… TIME!!!

—————————————–

***OR…***

—————————————–

WOD 2…

“Goblet Squats”

***KettleBell… Rx’d: M-53lbs/F-35lbs… C.C. If You Can Go Heavier…***

15 Min TIME CAP!!!

—————————————–

For Time:

10 KettleBell Front Squats (Goblet Squats…)

15 American KettleBell Swings

10 Goblet Squats

15 American KBS

10 Goblet Squats

800 Meter Run… TIME!!!

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

3…2…1…GO!!!

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MASTERPLAN TRIAL sample text

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