Day 1 Of A 10 Week Training Cycle…
The Holiday Seasons Can & Will Get Crazy… I Know…
I’ve Been A “Personal Trainer” Since 2006…
Whether It Was In The Comfort Of L.A. Fitness… Outside In The Field Of Some Park… In Someone’s Apartment Gym… Or In 1 Of 5 “CrossFit” Gyms That I’ve Coached At…
The Months Of November Through The 1st Week Of January Can & Will Be Crazy!!!
A Lot Of “Not On Purpose” Missed Days @ The Station…
I Get It… Life Happens On The Daily…
Now Throw In The Holiday Madness…
BUT… You Gotta Stay Strong… LITERALLY!!!
Last Week Was Our “Strength Rest Week”…
This Week…
Back To Normal!!!
Kinda…
Back To Our Normal “Strength Training” Then A “MetCon” Programming…
But… The Strength Training Will Be Very Different…
MAKE SURE YOU RECORD ALL YOUR NUMBERS/LIFTS!!!
For The Strength… You’ll See A Lot Like Today’s…
***You’ll Have “X” Mins To Establish Your Heaviest “X Lift/Complex”…***
You’ll Be Surprised How Many “Outta The Blue” PRs Are Made During These Kind Of Strength Training Sessions!!!
And The MetCons… Get Ready For Some Lung Burners…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 2 Lift Complex of:
1 Hang Clean + 1 Front Squat
MetCon…
***Cleans… Using 60% Of Your Heaviest 2 Lift Complex…***
***Pull Ups.. ADV: M&F… Chest To Bar… Rx’d: M&F… Chin To Bar… Sx’d: Coaches Choice (C.C.)…***
10 Min TIME CAP!!!
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For Time:
***10 Burpees***
15 Cleans
3 Pull Ups
12 Cleans
6 Pull Ups
9 Cleans
***10 Burpees***
9 Pull Ups
6 Cleans
12 Pull Ups
3 Cleans
15 Pull Ups
***10 Burpees***… TIME!!!
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3…2…1…GO!!!
RainCrossStrengthandConditioning 