Week 5 of 8…
Week 5 & 6… Still “Training” Our Lifts…
Week 7… Strength Rest Week…
Week 8… Re-Test Week…
Focus & Stay Strong RainCross!!!
This Week… Business As Usual… However… Next Week!!!
Both Pics Are From Last Year… 1st “Memorial Day Murph” @ The Station As RainCross Strength & Conditioning!!!
This Year… Monday, May 27th, 2019, Memorial Day… We Will Be Hosting 1 Session @ 9AM… Not 10AM… And Performing Our 2nd Annual “Memorial Day Murph”!!!
Just Like Last Year… We’ll Have Different Heat/Start Times & MODs For Every Level Athlete…
Hope Everyone Can Make It Out!!!
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ALRIGHT… HERE WE GO!!!
Strength…
DeadLifts (Single with a Controlled Descent…)
5×3 @ 80% of your 1 Rep Max…
***Come In Knowing 60%… 70%… & 80 % of your 1 Rep Max DL…***
“5×3” Means We Are Performing 5 Sets of 3 Reps… The 1st Number Is Always The Amount of Sets… The 2nd Number Is Always The Amount of Reps… This Cycle You’ll Be Seeing “5×5″… “4×5″… “3×5″… “5×3″… & “3×3” This Strength Cycle…
MetCon…
***DeadLifts… Using 70% of your 1 Rep Max DL… Any Style You Want!!!***
***KettleBell Swings… AMERICAN… Rx’d: M-53lbs/F-35lbs…***
***Pull Ups… Rx’d: M&F… MOD: Ring Rows…***
23 Min TIME CAP!!!
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For Time:
Buy In: 3 DeadLifts…
Then…
3 Rounds:
400 Meter Run
21 KettleBell Swings
3 DeadLifts
12 Pull Ups
40 AbMat Sit Ups…
Then…
Cash Out: 3 DeadLifts… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 