That Was A Great Week!!!
Great Work To Everyone One…
This Week… At Least Monday… Tuesday… Thursday & Friday…
Lots Of Runnin’… And A Lil’ Bit Of Rowin’…
As Far As Wednesday… Here Ya Go…
RainCross Olympic WeightLifting Session 8…
A…
Every 60 Secs x 3 Sets…
5 Press In Split
Build Up Each Set… However… The Goal Is To Work On Technique… Not Max Weight!!!
B…
Every 60 Secs x 9 Sets…
Split Jerks
Based Off Of Your 1 Rep Max Split Jerk
5 @ 60%
5 @ 60%
5 @ 60%
3 @ 70%
3 @ 70%
3 @ 70%
1 @ 80%
1 @ 80%
1 @ 80%
C…
Every 60 Secs X 6 Sets…
Cleans
Based Off Of Your 1 Rep Max Split Jerk
1 @ 80%
1 @ 80%
3 @ 70%
3 @ 70%
5 @ 60%
5 @ 60%
D…
Every 90 Secs x 6 Sets…
Back Squats
Based Off Of Your 1 Rep Max Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
1 @ 85%
E…
3 Sets…
5 Strict Pull Ups & 20 Lying Knee Tucks…
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ALRIGHT… HERE WE GO!!!
Active Rest Day… Get Out & Do Something!!!
Also… I Most Likely Won’t Be In At All Monday…
We Have A Family Situation To Deal With…
Prayers For Ryker Please…
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3…2…1…GO!!!
Mando
RykerStrong…
RainCrossStrengthandConditioning 