Day 1 Of An 8 Week Strength Training Cycle…
Based Off Your 1 Rep Max Front Squat… All Presses… & DeadLift…
Week 1: 60%…
Week 2: 65%…
Week 3: 70%…
Week 4: 75%…
Week 5: 80%…
Week 6: 85% & 90%…
Week 7: Strength Rest Week…
Week 8: Re-Test Week…
Also… One Day A Week We Will Be Performing A 20 Rep Max Back Squat Increasing In Weight 5-10lbs If Possible & Performing Some Kind Of Olympic Lift Or Complex…
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ALRIGHT… HERE WE GO!!!
Strength…
20 Rep Max Back Squat
***Add 5-10lbs To What You Used Last Week…***
MetCon…
***Front Squat… 60% of your 1 Rep Max In The MetCon…From The Rack…***
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft./Dynamic Duo Ladies To 10Ft.***
18 Min TIME CAP!!!
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For a Total of 5 Rounds:
5 UnBroken Front Squats
30 Wall Ball Shots
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3…2…1…GO!!!
Mando
2.3.2019 Scores…
RainCrossStrengthandConditioning 