“Throwin’ You Off…”

Posted: July 16, 2018 in Uncategorized

Today’s Post Kind Of Piggy Backs Off Of Yesterday’s “Comfort Zone” Post…

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For This Strength Cycle… 5 Things Stay True…

We’re Going To Squat… Some Kind Of Press… Deadlift… Some Kind Of Olympic Lift(s)… AND A LOT OF “AB” WORK… Especially This Week…

That’s Not Going To Change…

What Does Change… The Days On Which We Perform Them…

Which Can Be A Good Or Bad Thing… Really… Only 1 “Bad Thing”…

Weeks 1 & 2 Were Very Similar…

Week 1…

Monday- Back Squats… Tuesday- Strict Press/Bench Press/Push Press… Wednesday- Deadlifts… Thursday- Olympic Lifts…

Week 2… I Tried To Keep It The Same… But The 4th Of July Kinda Screwed It Up… But Not By Much… I Wanted To Keep It The Same As Monday In Case People Missed Their “Starting Point” Lifts…

Monday- Back Squats… Tuesday- Strict Press/Bench Press/Push Press… Wednesday- Olympic Lifts… Thursday- Deadlifts…

Week 2 Was Hard… By The Time Thursday Came Around… Those Deadlifts Were Not Going Anywhere For A Lot Of You… It Happens… ROUGH WEEK!!!

Then Week 3… We Started With Off The Week With DEADLIFTS!!! WTF?!?!

And All Of You Did So Much Better!!!

Then Tuesday- Back Squats… Wednesday- Strict Press/Bench Press/Push Press… & Thursday- Olympic Lifts …

How Did That Feel?!?!

Again… I See/Hear Everything…

Last-Last Friday… The End Of Week 2… I Overheard Some Athletes Talking… A “SomeWhat New/Returning” Athlete Talking To A “Very New Athlete”… They Were Talking About The Week & How Sore They Were… They Were Saying How They Were Planning On Doing Nothing This Weekend & Just Wanted To Rest Up For Monday Because “They Knew Squats Were Coming”…

Very Un-True…

Weeks 1 & 2 Were Just To Get Everybody Up To Speed…

Now Week 3 & The Rest Of The Weeks Will Be Different Lifts/Different Days For 2 Reasons…

1st Reason… To Throw You Off!!!

Don’t Get Comfortable!!!

Mondays Aren’t Just For Squats…

Tuesdays Aren’t Just For Squats…

Wednesdays Aren’t Just For Squats…

Thursdays Aren’t Just For Squats… Etc Etc…

Hell… I Might Throw In A “Friday WOD” On A Monday This Strength Cycle…

Not This Week Though…

This Week We’re Starting Off With Presses…

The Rest Of The Week??? Come In & Find Out!!!

DON’T GET COMFORTABLE… LIVE OUTSIDE YOUR COMFORT ZONE!!!

2nd Reason… Some Of You Don’t Live That Good Life & Can’t Come In Every Single Freakin’ Day… What If We Only Did Squats On Mondays??? And What If “Franky” Wants To Build Up His Back Squat But Always Works On Monday’s & There’s No Way He Can Make It To The Station?!?! What If We Only Deadlifted On Wednesdays?!?! “Sally” Remembered How Amazing Her Butt Felt The Last Time We Deadlifted But Now Her School Schedule Does Not Allow Her To Work Out On Wednesdays… Etc… Etc…

Switching Up The Days Allows Every Athlete To Get Some Kind Of Training On Our Big Lifts During Some Point Of This 8 Week Strength Training Cycle…

I Know… I’m Such A Nice Guy… BUT… I Would Also Like To Remind “Franky” & “Sally” That RainCross Strength & Conditioning Offers 7 Classes During The Day…

5AM… 8:15AM… 10AM…

12:15PM…

4:30PM… 5:30PM… & 6:30PM…

Get Outside Your Comfort Zone…

How Bad Do You Want It?!?!

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

***REMEMBER… NO SATURDAY SWEAT SESH THIS WEEK!!!***

ALRIGHT… HERE WE GO!!!

Strength…

Add 5lbs Heavier From Last Week…

12 Reps For Each Lift… No More Than 3 Reps!!! Make Sure You Grab A Spotter For The Bench Press!!!

Strict Press & Push Press

Or…

Bench Press & Push Press

MetCon…

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

***Sub For The Row Will Be Pump Runs… 1st Come 1st Serve!!!***

***ADV… GHD Sit Ups…***

15 Min TIME CAP!!!

—————————————————–

For Time: 

25 DB “STOHs”

50 Sit Ups

25 Cal Row (5 Pump Runs…)

20 DB “STOHs”

40 Sit Ups

20 Cal Row (4 Pump Runs…)

15 DB “STOHs”

30 Sit Ups

15 Cal Row (3 Pump Runs…)

10 DB “STOHs”

20 Sit Ups

10 Cal Row (2 Pump Runs…)

5 DB “STOHs”

10 Sit Ups

5 Cal Row (1 Pump Run…)… TIME!!!

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

3…2…1…GO!!!

Mando

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