1st… Sunday Was Awesome…
2nd… Week 2!!!
Great Week 1… And Now… We’re Going To Bump Up The Weight Load A Little Bit… For Those Of You Who Have Legit “1 Rep Maxes”… We’re Going Up 5%… For Those Of You Who I Gave You A “Safe Starting Point”… We’re Going To POSSIBLY Bump It Up A Few Pounds…
For Everyone…
Remember Those Week 1 Goals…
“Train With Intention… Set A Goal… Do Whatever It Takes To Reach That Goal… And Most Importantly… Have Fun Along The Journey…
6 Weeks…”
Now 5 Weeks Left…
Stay On Track!!! Don’t Be A “New Year’s Cleche”…
I Ain’t Goin’ Nowhere… You Want To Come In & Train?!?! I’ll Be There…
Which Brings Me To…
3rd… Everyone Keeps Asking… But… Normal Day Tomorrow (Monday… I Know It’s Sunday Early Afternoon… But Everyone Keeps Asking/Texting Me About Monday’s Schedule…) Normal Day… Which Means… There’s Still An 8 Athlete Cap… So Sign Up While There’s Still Spots Availiable!!!
********************************************************
ALRIGHT… HERE WE GO!!!
Strength…
Back Squats: 4×5 @ 65% of your 1 Rep Max
(“4×5” Means… 4 Sets… 5 Reps…)
Front Squats: 3×5 @ 70% of your 1 Rep Max
(“3×5” Means… 3 Sets… 5 Reps…)
MetCon…
***Double Unders… Rx’d: M&F… MOD 1: Half Double Unders… MOD 2: Tripled Singles Or Coaches Choice…***
***Wall Ball Shots… Rx’d: M-20lbs/F-14lbs… Both To 10Ft.***
***Bar Muscle Ups… Rx’d: M&F… MOD 1: Burpee Chest To Bar Pull Ups… MOD 2: Burpee Chin. To Bar Pull Ups… MOD 3: Coaches Choice…***
15 Min TIME CAP!!!
——————————————
For Time:
50 Double Unders
25 Wall Ball Shots
5 Bar Muscle Ups
—————————–
40 Double Unders
20 Wall Ball Shots
4 Bar Muscle Ups
—————————–
30 Double Unders
15 Wall Ball Shots
3 Bar Muscle Ups
—————————–
20 Double Unders
10 Wall Ball Shots
2 Bar Muscle Ups
—————————–
10 Double Unders
5 Wall Ball Shots
1 Bar Muscle Up… TIME!!!
********************************************************
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 