Emails… Text Messages… Hand Written “Next Day Delivery” Mail… You Name It…
Well.. I Asked For It…
And Thank You Ladies & Gents Who Responded With Your 1 Rep Max “Spread Sheets”!!!
Didn’t/Don’t Have A 1 Rep Max For A Particular Lift?!?!
That’s Fine… Let Me Know… And I’ll Let You Know A “Safe Starting Point”…
My Only Request…
Don’t Take This The Wrong Way…
BUT DON’T F–KIN’ ARGUE WITH ME!!!
You Don’t Know What’s Programmed For The Next Few Weeks… Next Few Months…
I Do…
Giving You A “Safe Starting Point” Is Exactly That…
A SAFE STARTING POINT!!!
I’m Not Trying To Say You’re Weak… I Know What You’re Capable Of…
But I Also Know How The Weight Percentages Will Progress Week By Week & I Don’t Want You To Injure Yourself…
Take Advantage Of The “Light Weight” Weeks” To Focus & Dial In On Your Form & Technique… Because You’ll Need Them When You’re Staring Down That Heavy BarBell…
Trust Me…
Also… Got Some New Plates!!!
Feel Free To Use Them Whenever You Want… Just Put Them Back Where You Them Please!!!
********************************************************
ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***BarBell… Percentages Listed Below…***
***Box Jumps… Rx’d : M-24″/F-20″…***
——————————————
For Time:
@ 60% of your 1 Rep Max…
7 DeadLifts
7 Burpees
7 DeadLifts
7 Box Jumps
7 DeadLifts
7 Burpee Box Jumps
————————————-
@ 70% of your 1 Rep Max…
5 DeadLifts
5 Burpees
5 DeadLifts
5 Box Jumps
5 DeadLifts
5 Burpee Box Jumps
————————————-
@ 80% of your 1 Rep Max…
3 DeadLifts
3 Burpees
3 DeadLifts
3 Box Jumps
3 DeadLifts
3 Burpee Box Jumps
————————————-
@ 90% of your 1 Rep Max…
1 DeadLifts
1 Burpees
1 DeadLifts
1 Box Jumps
1 DeadLifts
1 Burpee Box Jumps… TIME!!!
BUT…
***If You’re Feeling Good… GO FOR IT!!!***
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 