“10lbs Heavier & Feelin’ It…”

Posted: July 2, 2018 in Uncategorized

BUT 1ST…  

This Wednesday, 4TH OF JULY, RainCross Will Hold 1 Session @ 9AM!!!

Could Be An Individual WOD?!?! Could Be A Partner WOD?!?! COME OUT & FIND OUT!!!

No… I’m Talking About How Some Of You Feel After This “4th Of July” Weekend…

But Really?!?!

How Many Celebrations This Week?!?!

Pre-4th Of July Weekend Parties… 4th Of July Parties… Post-4th Of July Weekend Parties…

That’s A Lot Of Parties!!!

Hey… I’m Not Hatin’!!!

But… Make Sure You Earn All That Delicious Food & Drinks You’ll Be Consuming…

Alright… The New Strength Cycle…

Image result for strong rippetoe

 

I’ll Start With Back Squats… This Was My “Example” I Wrote Up Last Monday…

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That’s A Lot Of Lifting… My Goal After 8 Weeks Is To Hit A 275lbs 5 Rep Max Back Squat…

You Know How I Need To Achieve That Goal???

Squat… Heavy… And Often…

You Can Use The Above Pic For The Presses & Deadlifts…

Might Be Too Much On Some Days…

Maybe… It’s Just One Of Those Days… And You’re Just Not Feelin’ It…

Just Because The WhiteBoard Says “10lbs Heavier… 5lbs Heavier… 15lbs Heavier… 20 lbs Heavier…” You Gotta Listen To YOU…

How Are You Feeling That Day?!?!

This Article Fits Perfect…

“When The Pan Is Hot…”

My dad always says, “when the pan is hot, do the cooking”. And while this also applies to the culinary arts, he’s moreso referring to an athlete’s job of being in tune with their body. In our sport, there are days when we should be feeling great, but we feel like death. And then there are days when we should be feeling like death, but we feel like we just finished a cycle of Anavar.

*Let it be noted that we do not condone usage of steroids, but believe in talking about them to help provide some comic relief for longer than necessary blog posts *  

Because of this, following percentages to a T can be frustrating and/ or detrimental to progress. 

The frustration comes in when life throws unexpected stressors into our life and keeps our body from being able to perform at 100%. When we’re fixated on hitting certain percentages, it’s easy to get frustrated if we’re unable to hit specific numbers. Negativity or distrust in a program creeps in and this will cause unproductive training sessions. 

A delay in progress can occur when the weightlifting gods decide to bless us with ache-free joints and snappy movement, BUT the program only calls for 70% of our max for the day. It’s important to have the flexibility to take advantage of the days when we feel amazing and go for those bigger weights! Again… “when the pan is hot, do the cooking”.

Of course all of this is on a case by case basis and completely dependent on where you’re at in your cycle or what your goals are for each cycle. So, be honest with yourself as an athlete and have a trusting relationship with your coach… that way the two of you can work together to determine when to stick with percentages and when it’s safe to stray….”

A Lot Of You Have Been Through Many Strength Cycles During Your Time With RainCross… And Most Of Those Strength Cycles Were Based Off Of Percentages…

Every Freakin’ Day You’d Be Asked…

“What’s Your Number?!?!?!”

Some Of You Came In Ready & Prepared… Some Of You Swore You Wrote It Down @ Work Or School But Forgot Where You Put Your Piece Of Paper… Some Of You Quickly Just Pulled Out Your Phones & Got Your Number To Me Quick… And Some Of You Had No Freakin’ Clue What I Was Talking About…

For Those Of You Who Followed The Strength Programming To A “T”…

Huge GAINS WERE MADE!!!

For Those Of You Who “Kinda” Followed The Strength Training …

Gains Were Made For Sure… But Maybe Not On Certain Lifts Because You Couldn’t Make It In On “Squat Day” Or “Press Day” Or “Deadlift Day” Etc….

And For Those Of You Who Didn’t Care… Well… It Showed Come “Re-Test Week”…

***SideNote… I Am 100% Confident That The Current Athletes Training @ RainCross Strength & Conditioning WANT To Get Stronger & Will Put In The HardWork Day In & Day Out Every Chance They Get!!!***

This Cycle Is Going To Be A Little Different…

You Have Total Control… Well…

Not “Total” Control…

I’m Going To Give You Suggestions… How You Take Those Suggestions Is Up To You…

Each Week… We’ll Be Adding Weight…

I’m Not Going To Lie… It’s Going To Get Heavy… Real Fast…

It’s Going To Hurt… Real Bad…

But If You’re Consistent… If You Really Push Yourself…

You’re Going To Get Strong… Real Strong…

Good Thing About This Strength Cycle… If You Miss A Day… It’s Not The End Of The World… Just Simply Add 5lbs… 10lbs… 15lbs… 20lbs… To Whatever You Used The Last Time You Performed “X” Lift… That’s The Only Thing You Have To Keep Track Off… Seems Easy Enough Right?!?! We’ll See…

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ALRIGHT… HERE WE GO!!!

Strength…

Back Squat

***10lbs Heavier Than Last Week…***

2 Sets…

10 Reps!!!

Good Luck!!!

MetCon…

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

***20 Min TIME CAP!!! 5 Rounds Is Do-Able Under 20 Mins!!!***

————————————–

For a Total of 4 Rounds:

100 Walking Lunges

25 GHD Sit Ups… TIME!!!

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3…2…1…GO!!!

Image result for strong rippetoe

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