Since April 30th, 2018… We Have Gone Through A LOT Of Strength Cycles!!!
We’ve Tested A Lot Of 1 Rep Maxes…3 Rep Maxes… 5 Rep Maxes… Crazy Complexes…
I Feel Confident In Saying That 90% Of Our RainCross Athletes SHOULD Have A 1 Rep For Their…
Back Squat… Front Squat… OverHead Squat…
Strict Press… Push Press… Push/Split Jerk…
Bench Press…
DeadLift…
Power Snatch… Snatch…
Power Clean… Clean…
Or At Least Have A 3 Or 5 Rep Max For The Above Lifts…
OR… If You Listened To Me…
You Should Have Written Down A “Safe Starting Point” That I Gave You To Use…
Lots Of Hard Work Being Put In Over The Past 60 Weeks/418 Days!!!
Weeks 61-66 Will Be Filled With… I Hate The Way This Sounds…But…
“Random Strength Training”…
Well… Not Really… There’s Still Some Science Behind The Madness @ RainCross Strength & Conditioning/RCSC CrossFit…
You Won’t Find This Strength Program In Any Books/Articles…
It Will Be “Random”… But As Always… There Is Always Science Behind The Madness… Based On What I’ve Seen ALL Of Us Need To Work On…
There Will 2 Movements That You Will FOR SURE See Every Week…
OverHead Squats & DeadLifts!!!
Below Is A “Suggestion List” Of How Heavy The Next 6 Weeks Will Look For The OHS & DLs…
OverHead Squats…
Rx’d…
Week 1: 75lbs/55lbs…
Week 2: 95lbs/65lbs…
Week 3: 115lbs/85lbs…
Week 4: 135lbs/95lbs…
Week 5: 155lbs/105lbs…
Week 6: 185lbs/115lbs…
DeadLifts…
Rx’d…
Week 1: 185lbs/115lbs…
Week 2: 205lbs/135lbs…
Week 3: 225lbs/155lbs…
Week 4: 245lbs/165lbs…
Week 5: 275lbs/185lbs…
Week 6: 315lbs/225lbs…
Again… Just A “Suggestion List”… YOU CAN ALWAYS START OFF LIGHTER!!! And You Can Always Start Off Heavier… But… The Goal Is To Increase Weight Every Week For 6 Weeks…
Other “Random” Movements You’ll See During The Next 6 Weeks…
“Shoulder To OverHeads”…
Percentages Based Of Off Your 3 Rep Max…
Bench Press…
Percentages Based Of Off Your 1 Rep Max…
Also… Expect To See A Lot Of Power/Olympic Lifts…
***Back Squats… Front Squats… Power Snatches… Power Cleans… Snatches… Cleans… Snatch Balances…***
And A Lot Of BarBell Complexes…
Personally… I Love “Random Strength Training”…
There’s No Stress!!! It’s Just “Come In & Lift!!!”
And More Times Than Not… THAT’S WHEN THOSE OH SO BEAUTIFUL “OUTTA THE BLUE” PRs ARE MADE!!!
So Let’s Have Some “Fun” Over The Next 6 Weeks RainCross!!!
And… Don’t Forget…
Time To Bring Some Smiles To Some Kid’s Faces….
And Get Them & Keep Them Strong & Healthy!!!
For The Next 6 Weeks… We’re Going To Have A Little “Fun” For A Good Cause…
We Will Be Hosting A 6 Week “Charity Competition” Beginning Monday, June 24th-Friday, August 2nd…
I’ll Be Honest… I Cannot Take Credit For This… I Simply Agreed To Host This & Am Passing Along This Information…
All Of This Is An Idea That Was Thought Up By One Of Our RainCross Athletes Who Asked To Remain Anonymous… He Or She May Be Revealed At The End Of This Competition… Up To Them…
The Fee To Enter This Competition Is… Well… Whatever You Want!!!
You Can Either Make A Cash Donation Or Bring In A Brand New Children’s Toy…
All Donations Will Go To…
Starting Monday, June 24th & Lasting Until Friday, August 2nd… We Will Perform One “Competition” WOD Each Week…
***1st “Fun”-draiser Comp WOD Is Tuesday!!!***
There Will Be 2 Divisions… “Rx’d” & “Sx’d”…
Some WODs Will Be Short… Some Long… Some Just Strength… You Know… What We Usually Do… Nothing Out Of The RainCross Norm…
You Must Perform Each Of The 5 WODs In Order To Win… And I Will Announce What Day Each “Competition” WOD Will
Win What?!?!
So… Yes… All Donations Will Go To The Children’s Hospital Toy Fund… But… The Winner Will Get A Sweet “Mystery” Prize…
The Anonymous RainCross Athlete Presented Me With 3 NICE Prizes For The Winner & I Was Allowed To Pick One… Well… Let’s Just Say… I Wish Danielley Or I Could Win!!!
So You Will Win A Nice Little Prize… And 2nd & 3rd Place Winners Will Get Some Pretty Sweet Stuff As Well…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
Active Rest Day… GET OUT & DO SOMETHING!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 