Monday Marks The Real Day 1 Of The RainCross 2020 Training Program…
Warm Ups… I’ve Never Planned On This.. But Our “Warm Ups” Have Become… Notorious…
Strength… Legit… Focused… Intentional…
MetCons… Quick-Ish… Painful… Fun…
Numbers…
How To Make Your Session Run Smooth?!?!
Come In Knowing Your Numbers…
What’s Your 1 Rep Max “X Lift”?
Over The Next 6 Weeks… You’ll Be Using 60%… 65%… 70%… 75%… 80%… 85%… 90% & 95% Of Your 1 Rep Max “X Lift”…
6 Weeks…
Whether You Announced It The World… Put It In Your Phone… Wrote It Down On A Piece Of Paper… Made A Vision Board… I’m Sure Most Of You Have Some Kind Of Fitness Goal For 2020…
6 Weeks…
Train With Intention… Set A Goal… Do Whatever It Takes To Reach That Goal… And Most Importantly… Have Fun Along The Journey…
6 Weeks…
Really Isn’t That Long… In Both A Good Way… And A Bad Way…
Bad Way… If You Miss A Few Days… You Miss A Lot… If You Miss A Few Weeks… You Miss… A LOT!!!
Good Way… 6 Weeks Doesn’t Satisify You & You End Up Wanting To Better Yourself Even More!!!
Let’s See What 6 Weeks Can Do…
Let’s See If 6 Weeks Can Turn Into A Life Time…
Here’s Day 1…
***But Coach… I Don’t Have A 1 Rep Max Back Squat…***
I’ll Take Care Of You…
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ALRIGHT… HERE WE GO!!!
Strength…
Back Squats: 5×5 @ 60% of your 1 Rep Max
(“5×5” Means… 5 Sets… 5 Reps…)
Front Squats: 4×5 @ 65% of your 1 Rep Max
(“4×5” Means… 4 Sets… 5 Reps…)
MetCon…
***Wall Ball Shots… Rx’d: M-20lbs/F-14lbs… Both To 10Ft.***
***Box Jumps… Rx’d: M-24″/F-20″…***
***If You Plan On Competing In The UpComing Dynamic Dup Competition… Box Jumps Will Change For You…***
10 Min TIME CAP!!!
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For Time:
21 Wall Ball Shots
Pump Run
15 Hand Release Push Ups
9 Box Jumps
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15 Wall Ball Shots
Pump Run
12 Hand Release Push Ups
6 Box Jumps
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9 Wall Ball Shots
Pump Run
6 Hand Release Push Ups
3 Box Jumps… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 