From 0 To 100 & Back Down To 0…
Meditation Works…
You Drive Up Coming From Work Or Family Life…
Probably A Little Bit Nervous…
We High Five… Chit Chat…
And Then… Huddle Up!!!
Go Over The Strength Portion…
Go Over The MetCon Portion…
“QUESTIONS?!?!”
Then The Warm Up…
And Then… 3…2…1… LIFT!!!
For A Few Mins…
Then Clean Up/Prep Up For The MetCon…
3…2…1…GO!!!
And All Hell Breaks Loose!!! In A Good/Safe Way…
At The End Of It All… Your Heart Rate Is Through The Roof…
But You Finished & You’re Safe!!!
And Then…
Time To Just Relax…
Reflect On…. Whatever…
The WorkOut of the Day… Your Job… Life…
But I Give You At Least 10 Mins To Just…
Breathe… Focus… Enjoy Your Life & All The Accomplishments You Have Acquired Not Only Today… But Everyday…
Even If You Have “Bad Days”… You Overcame Them…
You Think My “Job” As A Coach Is Always Easy Peasy?!?!
Nope…
I’m Responsible For All Of You…
Fitness Wise… And… Life Wise…
Personal Trainer… Strength & Conditioning Coach… Therapist…
And I Hope That I Bring All The Above To Each & Everyone Of You…
RainCrossStrong….
ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 15 Mins To PRACTICE Your Heaviest 5 Lift Complex of:
1 DeadLift + 1 Pause @ The Knee + 1 “DeadLift” + 1 Pause @ The Knee + 1 “Touch & Go” DeadLift
MetCon…
For Time…
400 Meter Run…
Box Jumps: 15-12-9-6-3…
(BarBell Work: Rx’d: 115lbs/F-85lbs…)
5 DeadLifts
4 Hang Power Cleans
3 “Shoulder To OverHeads”
2 Hang Power Cleans
1 Front Squat
Sit Ups: 30-24-18-12-6 …
400 Meter Run…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 