***IF YOU DIDN’T READY SUNDAY’S POST… SCROLL DOWN AND READ IT… BEEN GETTING TEXTS ALL WEEKEND!!! SUPER EXCITED!!!***
Today & Tomorrow We Will Be Establishing A “Safe Starting Point” For Front Squats & Push Jerks…
This Cycle Is Going To Run Just Like The Last One…
That Being Said…
Be Smart About Your Lifts…
You’ll Be Adding 5-20lbs To Your Lifts Every Single Week For 6 Weeks…
Play It Safe/Smart… But Not Too Safe/Scared…
Now That You Have Went Though This Style Of A Strength Training Program… Be Smart & Play Around With It!!!
Set A Goal…
At The End Of This 8 Week Cycle… What Do You Want Your 3 Rep Max Front Squat Or Push Jerk To Be?!?! How About Your 1 Rep Max?!?!
Subtract “X”lbs From That Number & Figure Out Where You Would Have To Start & How Much Weight You Would Have To Add Each Week In Order To Reach That Goal…
That’s For The Front Squats & Jerks…
The Deadlifts… Don’t Worry… I’ll Take Care Of You… The “Math” Will Be Easy…
The Olympic Lifts… Let’s Just Have Fun!!!
And…
Happy Birthday Raj!!!
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ALRIGHT… HERE WE GO!!!
Warm Up…
I’m Going To Make Sure You’re Plenty Warm For The Strength… You Gotta Be Moving!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 5 Rep Max Front Squat
There’s No Spotting For The Front Squat… If You Can’t Stand It Up… Dump The BarBell In Front Of You… If You Can’t Clean It… Take Some Weight Off The Bar So You Can Clean It Back Up To The Rack…
MetCon…
***MedBall Cleans… Rx’d: M-20lbs/F-14lbs…***
***Strict Sit Ups… Rx’d: M&F… ADV: GHD Sit Ups…***
***Double Unders… Rx’d: M&F… MOD: Mt. Climbers…***
***15 Min TIME CAP!!!***
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For Time:
25 MedBall Cleans
15 AbMat Sit Ups
50 Double Unders
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20 MedBall Cleans
15 AbMat Sit Ups
40 Double Unders
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15 MedBall Cleans
15 AbMat Sit Ups
30 Double Unders
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10 MedBall Cleans
15 AbMat Sit Ups
20 Double Unders
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5 MedBall Cleans
15 AbMat Sit Ups
10 Double Unders… TIME!!!
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3…2…1… GO!!!
No Clue How This Came Up?!?! Just Typed In 3 Rep Max Front Squat Into YouTube & This Popped Up!!! LoL… I’m My Own Worst Critic!!! So Many Flaws…
RainCross OGs… Who Is “This” Original?!?! Who Remembers Training At The MMA Gym With No Rubber Flooring?!?! And That Shirt… I Swear… It Was A Sign That One Day I Would Have My Own Gym… “RainCross” Strength & Conditioning… I Swear… I Made That Shirt Along With My Light Gray/Black One in August Of 2011… It Didn’t Say RC CrossFit… It Said RainCross… The Back Has The “Bell” With “CrossFit” In The Middle… And Look Where We’re At Now… RainCross CrossFit Coming Soon!!!
And… Oh How I Miss My White Nike Romaleos!!!
RainCrossStrengthandConditioning 