1st…
I Usually Don’t Ask This Of You… But…
If You Plan On Coming In Tuesday (Halloween) Please Sign Up Today (Sunday) Or Monday…
I Will Be There For The 8AM & Noon Sessions But I Won’t Be There For The Other Afternoon Sessions…
But I Will Have Other Coaches Ready To Cover The 4:30PM… 5:30PM & 6:30PM Sessions…
I Just Want Them To Have A Heads Up On Who’s Coming In & Any MODifications That Might Be Needed For “X” Athlete/Movements…
Thank You!!!
Alright…
We’re On To Week 4 For Our Current Strength Training Cycle…
Reps Drop Down To 3… Percentages Still Go Up…
This Week…
All Lifts Are 5X3… 5 Sets Of 3 Reps…
Still Every Min On the Min…
OverHead Squats… 65% of your 1 Rep Max…
Split Jerks… 65% of your 1 Rep Max…
Sumo DeadLifts… 75% of your 1 Rep Max…
Tactical Thursday 185…
Friday?!?!
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ALRIGHT… HERE WE GO!!!
Strength…
OverHead Squats
5 Sets X 3 Reps @ 65% of your 1 Rep Max
You Drop It… You Clean It…
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MetCon…
For Time…
Air Squats: 25-20-15-10-5…
Bar Muscle Ups: 2-2-2-2-2…
***Rx’d: M&F… MOD: Jumping BMUs…***
Hang Power Snatches: 5-4-3-2-1…
***Rx’d: M-95lbs/F-65lbs…***
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1 Bar Muscle Up…
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Hang Power Snatches: 1-2-3-4-5…
Bar Muscle Ups: 2-2-2-2-2…
Air Squats: 5-10-15-20-25…
Straight Shot Run…TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 