Alright.. Back To A “Normal But Not So Normal” Schedule As Far As Programming…
WE WILL NOT BE PERFORMING OVERHEAD SQUATS EVERYDAY!!! You’re Welcome…
But You Will See Them…
Just Not Today…
The Strength Training… If You’ve Been With RainCross For Awhile (Years) You’ll See Some Familiar Programming Along With Some New Stuff… If You’re Fairly New To RainCross… (Months) You’ll Get A Taste Of Different Styles Of Strength Training… If You’re Brand Spankin’ New… HOLD ON FOR THE RIDE!!!
Just Keep Every Single Rep Beautiful… Remember… Don’t Think About Your “Score” Being Your Finish Time… Think That You’re Being Graded On Every… Single… Rep!!!
And… DON’T FORGET!!!
We Will Be Putting Together An Event Page On FaceBook Tonight To Get An Idea Of How Many People To Expect For Both The Party @ The Station & @ Our House… If You Don’t Have A FaceBook & Plan On Attending Either… Just Let Us Know In Person Or Text Us!!!
Saturday… May 4th, 2019…
We Will Be Celebrating RainCross Strength & Conditioning’s 1 Year Anniversary!!!
Come On Out To The Station Saturday Morning/Afternoon…
We’ll Be Hanging Out From 11AM Until 2PMish…
The Usual Saturday Sweat Sesh Will Be Cancelled… But… We Will Have WODs Going On If You Choose To Participate… Expect Some Team WODs & Some Individual WODs Goin’ On…
Or… Just Come Hang Out & Get Your Grub & Drink On!!!
All RainCross Athletes & Their Families Are Welcome!!!
We Will Have Some Food & Drinks On Hand… BUT… Feel Free To Bring ANY (Beer Or Hard Stuff & Mixers!!!) Kind Of Drinks You Want!!!
***Drive Safe & Have A Plan!!!***
And After The Station Party…
All Are Welcome To Mine & Danielley’s House To Continue RCSC’s Anniversary Celebration… But Also… For A Bitter Sweet FareWell Party For A Few Our Our RainCross Family Members…
After A Quick Clean Up Of The Station… Danielley & I Will Be Heading Back To Our Place For A Quick Shower & Change… Not Really A “Start Time” For Our House Party… Go Home… Clean Up… Head On Over Whenever… Up To You… Well Have More Food & Drinks… AND REALLY FEEL FREE TO BRING ANY DRINKS YOU WANT FOR THE “REAL” PARTY!!!
***Drive Safe… Have A Plan… Or Just Crash @ Our Place!!!***
Nothing Crazy Formal… Don’t Feel Like You Have To Get All Dolled Up… Just A Day & Night To Hang Out & Relax With The RainCross Fam!!!
Any Questions… Please Get In Contact With Me (951.243.4261) Or Danielley (951.544.1833)…
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ALRIGHT… HERE WE GO!!!
Strength… Load Up Your BarBell With 50% of your 1 Rep Max…
DeadLifts (Single & Controlled…)
5×5 @ 65% of your 1 Rep Max
“5×5” Means We Are Performing 5 Sets of 5 Reps… The 1st Number Is Always The Amount of Sets… The 2nd Number Is Always The Amount of Reps… You’ll Be Seeing “4×5″… “5×3″… “3×5″… & “3×3” This Strength Cycle…
MetCon…
***Double Unders… Rx’d: M&F… MOD 1: 1/2 Reps… MOD 2: 3x Singles…***
***DeadLifts… Using 55% of your 1 Rep Max DL… Any Style You Want!!!***
***Box Jumps… Rx’d: M-30″/F-24″…***
***HandStand Push Ups… Rx’d: M&F… MOD: Hand Release Push Ups Or Coaches Choice…***
20 Min TIME CAP!!!
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For a Total of 5 Rounds:
30 Double Unders
5 DeadLifts
10 Box Jumps
15 HandStand Push Ups
30 AbMat Sit Ups… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 