Just Wanted To Give You Ladies & Gents A Heads Up On The Next Strength Cycle…
For The OverHead Squats & Push Jerks… The Below Listed Weights Are Just Suggestions… Think About What You Used This Past Week… If You Didn’t Go “Rx’d” On The Weights… (I KNOW EVERYONE WROTE DOWN THEIR NUMBERS RIGHT?!?!) Add 5-10lbs To Start Off This UpComing Week… If You Didn’t Go “Rx’d”…
The Only Lifts That Will Be Combined In A Strength/MetCon Will Be The DeadLifts… And Sometimes Bench Presses…
All Other Lifts Will Follow A Seperate Strength… Then A MetCon Format…
There Will Also Be Back Squats Performed Once A Week Along With Another Strength Lift… Might Not Always Be When OverHead Squats Are Performed…
Back Squats Will Follow The Same Percentages As The Bench Press Listed Below…
Week 1… 5 (Sets) x 5 (Reps)
OverHead Squats… M-105lbs/F-75lbs… ADV… M-115lbs/F-85lbs…
Push Jerks… M-115lbs/F-85lbs… ADV… M-135lbs/F-95lbs…
Bench Press… 60%
DeadLifts… 40%
Week 2… 4×5
OverHead Squats… M-115lbs/F-85lbs… ADV… M-135lbs/F-95lbs…
Push Jerks… M-135lbs/F-95lbs… ADV… M-155lbs/F-105lbs…
Bench Press… 65%
DeadLifts… 45%
Week 3… 3×5
OverHead Squats… M-135lbs/F-95lbs… ADV… M-155lbs/F-105lbs…
Push Jerks… M-155lbs/F-105lbs… ADV… M-185lbs/F-115lbs…
Bench Press… 70%
DeadLifts… 50%
Week 4… 5×3
OverHead Squats… M-155lbs/F-105lbs… ADV… M-185lbs/F-115lbs…
Push Jerks… M-185lbs/F-115bs… ADV… M-205lbs/F-135lbs…
Bench Press… 75%
DeadLifts… 55%
Week 5… 3×3
OverHead Squats… M-185lbs/F-115lbs… ADV… M-205lbs/F-135lbs…
Push Jerks… M-205lbs/F-135lbs… ADV… M-225lbs/F-155lbs…
Bench Press… 80%
DeadLifts…60%
Week 6… Strength Rest Week…
Week 7… Re-Test Week…
Week 8… De-Load Week…
Those Are Just The Strength Lifts… Numbers… Percetanges… Sets & Reps…
The MetCons Will Be Posted Up Day By Day… (Or Afternoon By Afternoon)…
You May Or May Not See Me @ The Station…
The Blog Might Be Kinda “Boring” For The Next Few Days/Weeks… But You Will Have All The Information You Need To Get Work Done!!!
AND…
I Just Want To Give A HUGE THANK YOU To ALL The Coaches Who Have Been Helping Me Out… I Keep In Contact With The Coaches Daily & I Have Heard Nothing But Great Things From Them About All Of The Athletes Performaces… On The Flip Side… I’ve Heard Nothing But Great Things From Our Athletes About Our Coaches!!! It Really Does Feel Great Knowing That RainCross Is In Good Hands @ Any Given Moment…
All The Coaches Gave Me Time Off To Spend With Our New Baby Boy… This Time Off Was Supposed To Be “Different”… I Have No Idea What Myself Or Danielle Or Ryker Would Have Done Without All Of You… So Again… Thank You From The Bottom Of Our Hearts… Especially Ryker’s 1 In A Million Strong Little Heart!!!
3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 