Week 1 of 6…
Day 1 of 40…
Weights Seem Too Light?!?! Make Every Single Rep Look Picture Perfect & SMASH Today’s Time Cap…
***Only A Few Athletes Will Be Able To Start This Cycle Heavier…***
Weights Seem Too Heavy?!?! Go Down In Weight In Order To Make Every Single Rep Look Picture Perfect…
Weights Are Just Right?!?! Make Every Single Rep Look Picture Perfect!!!
Check Your Ego At The Door…
Just Because The Guy… Or Girl… Next To You Has More Weight On Their BarBell… Don’t Let Your Ego Get The Best Of You… Trust Me… NOBODY CARES!!!
It’s Week 1/Day 1… Time For A Fresh Start…
Remember… We’re Trying To Go Up In Weight Every Week For 6 Weeks!!!
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…
And…
It’s Still Sunday So It’s Not Belated!!! (In My Defense… It Looked Like A “28” On His Waiver!!! LOL…)
Happy Birthday Jacob!!!
Jacob Is Fairly New To RCSC… Joining Us On April 25th, 2019. Jacob Has Proudly Served In The United States Air Force From 2011 Until Present & Is Currently Stationed Down The Street @ March Air Force Base.
You Can Usually Catch Him @ The 1730 Session On Tuesday & Thursday… Always Pushing & Challenging Himself To Perform To The Best Of His Abilities… Whether Its Snatches Or Push Ups… He’s Up For Any Challenge That Gets Thrown @ Him!!! Very Proud & Honored To Have You Apart Of The RainCross Family & Thank You For Your Service…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex of:
1 Power Snatch + 1 Hang Power Snatch + 1 OverHead Squat
MetCon…
***BarBell… Rx’d: M-75lbs/F-55lbs…***
***Chest To Bar Pull Ups… Rx’d: M&F… Sx’d: M&F… Chin To Bar… MOD: Ring Rows…***
***Double Unders… Rx’d: M&F… MOD 1: 20 Dubbs… MOD 2: 10 Dubbs… MOD 3… 90 Singles…***
12 Min TIME CAP!!!
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For Time:
1 Power Snatch
2 Hang Power Snatches
15 OverHead Squats
2 Chest To Bar Pull Ups
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1 Power Snatch
2 Hang Power Snatches
13 OverHead Squats
4 Chest To Bar Pull Ups
————————————-
1 Power Snatch
2 Hang Power Snatches
11 OverHead Squats
6 Chest To Bar Pull Ups
————————————-
1 Power Snatch
2 Hang Power Snatches
9 OverHead Squats
8 Chest To Bar Pull Ups
————————————-
1 Power Snatch
2 Hang Power Snatches
7 OverHead Squats
10 Chest To Bar Pull Ups
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1 Power Snatch
2 Hang Power Snatches
5 OverHead Squats
30 Double Unders… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 