Strength Cycle Week 4 Out Of 8 Starts This Week…
3 More Weeks Of “Adding Weight”…
Then A “Strength Rest Week”…
Then… A Week Of Lifting Heavy!!!
How Ya Feelin’?!?!
Me… I’m Lovin’ What I’m Seein’…
The Programming Is Working… And YOU… Yes YOU… Are Almost 100% In Charge Of Your Progress…
It’s Not A Completely “Open Gym” Format… There Has To Be Some Rules…
Rules Like “No More Than 5 Reps @ A Time” Or “Adding No More Than “X”lbs From Your Starting Point”…
And Every Week… Every Athlete… It’s Different…
Some Weeks… Athletes Were Able To Add Up To The “X”lbs Limit…
Some Weeks… Athletes Stuck With Their Starting Point…
Some Weeks… Athletes Hung Out Somewhere In The Middle…
Some Weeks… OUTTA THE BLUE PRs!!!
Those Are The Best… I Always Say It…
“YOU DON’T ALWAYS/HAVE TO ‘PR’ ON ‘PR DAY/WEEK’…”
Sometimes… They Just Happen Out Of The Blue…
Whether You’re The Athlete Who Always Works Up To The Limit… Or The Athlete Who Sticks With Their Starting Point… Or The Athlete Who Hangs Out In The Middle… Just Know… You’re Making Great Progress!!! Whether It’s Gaining Strength Or Training That Form & Technique… Progress Is Being Made…
And Still Very Happy With The MetCon “Levels” & Your Choices!!!
And You’ll See More Of Them This Week…
Try To Stick With The “Levels” As Best As Possible When It Comes To Weight Changes… Push Yourself… Whether It’s Going Heavier A Little Slower… Or Going Lighter & A Lot Faster…
Here’s What To Expect This Week…
Monday… Read On Below…
Tuesday… Front Squats… Cleans… Burpees.. Pull Ups… Box Jumps…
Wednesday… Push Jerks… Then… Burpees… “Shoulder To OverHeads”… Double Unders… Hand Release Push Ups…
Thursday… Burpees… Double Unders… Deadlifts… Pull Ups…
Friday… Double Unders… MedBall Cleans… Burpees… DB Snatches… Pull Ups… Rinse… Wash… Repeat…
Saturday… Saturday Sweat Sesh 35… Expect Burpees…
“High Heart Rate Snatches…”
Snatches Are Lookin’ Good…
Let’s Keep ‘Em That Way With Your Heart Rate Up!!!
We Are Not Doing A Past Regional WOD… Just An Example Of “High Heart Rate Snatches”…
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ALRIGHT… HERE WE GO!!!
Strength/Skills & Drills…
Snatch
MetCon…
***KettleBell Swings… Base It Off An “Rx’d” Of M-53lbs/F-35lbs…***
***Snatches…***
M-115/125/135/145/155
F-85/90/95/100/105
M-95/105/115/125/135
F-65/75/85/90/95
M-55/65/75/85/95
F-35/45/55/60/65
M-35/45/55/65/75
F-15/25/35/45/55
25 Min TIME CAP!!!
***IF YOU FINISH BEFORE THE TIME CAP & YOUR SNATCHES ARE ON POINT TODAY… KEEP LIFTING!!! I AIN’T GONNA STOP YA!!!***
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For Reps of 25/50/25/5/5… 20/40/20/4/4… 15/30/15/3/3… 10/20/10/2/2… 5/10/5/1/1:
Row For Calories (MOD: Pump Runs…)
AbMat Sit Ups
American KettleBell Swings
Burpees
Snatches
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3…2…1…GO!!!
RainCrossStrengthandConditioning 