Some Of You May Not Like This…
And I Don’t Care…
Whatever Made You “Sign Up” To Train @ RainCross Strength & Conditioning… You Had Some Kind Of Goal… Something In You That “Lit A Fire Under Your Ass”…
I Told You It Wouldn’t Be Easy…
I Told You I’d Train You In A Safe Manner…
I Also Told You It Wouldn’t Be Easy…
In Case You Forgot That… There’s A Poster Smack Dab Outside In The Center Of The Station…
So… Yes… I Didn’t Promise You A “Rose Garden”…
I Didn’t Promise To Hold Your Hand Through Every Rep/Set/Round/Cycle/Lift…
But I Did Promise To Coach You Safely & Correctly…
Some Good Days… Some Bad Days…
Some Good Lifts… Some Bad Lifts…
Some High Fives & Hugs… Which I Love!!!
Sometimes I Get Cussed Out… Does It Hurt My Feelings??? Nope…
To Be Honest… Kinda Does… At The End Of The Day.. I’m A Human Being… Just Kidding… I Don’t Care!!! I’ve Dealt With Plenty Worse In The Marine Corps…
I’m Still Here… I’ve Lasted…
Can You???
The Only Way To Get Better Is To Literally Get Comfortable With Being Uncomfortable…
I’m Not Just Talking About Lifting Heavier Weights Or Doing Some Crazy Gymnastic Movement Or Some Crazy High Ass Box Jump…
It’s Just The Little Things… The Little Progressions/Suggestions That I Give You…
All Those “Little Things”…
All Those “Little Things” Will Build Up To Those “Big Things”…
All Those “Big Things” That Everyone WANTS To Be Able To Do But Gets Pissed Off Because They Can’t…
Well… Guess What?!?!
They Didn’t Put In The Time & Effort Doing Those “Little Things”…
Put In The Work… Day In & Day Out…
“Baby Steps” Move Much Further Than Sitting On Our Ass…
But Really… Sometimes You Ladies & Gents Hurt My Feelings… HAHA…
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ALRIGHT… HERE WE GO!!!
Skills & Drills…
Pull Ups…
Hang From The Pull Up Rig In A Hollow Position
Kipping
Kipping Pull Up With A 3 Second Static Hold @ The Top
Max Un-Broken Pull Ups
NO BUTTER-FLY PULL UPS YET…
Strength…
DeadLifts…
Every Min On the Min x 5 Mins:
5 “Single & Controlled” DeadLifts @ 60% of your 1 Rep Max
MetCon…
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***DeadLifts… ADV: M-275lbs/F-185lbs… Rx’d: M-225lbs/F-155lbs… Sx’d: M- 185lbs/F-115lbs…***
***Pull Ups… Any Style…***
***Wall Ball Shots… All Levels: M-20lbs/F-14lbs…***
For a Total of 3 Rounds:
400 Meter Run
5 DeadLifts
10 Pull Ups
15 Wall Ball Shots…
Then…
300 Meter Run… TIME!!!
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3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 