Monday 8, September 2014

New start of our strength cycle

Week 1

Your warm up on your lifts will ALWAYS be as follows

5-5-3 at 40/50/60% of your newest 1 rep max

Skill:

All month

Double unders
3x50

BUY A ROPE - I swear it helps

Strength:

Back squats
Warm up
5-5-3
Work set
5-5-5 at 75/80/82% of 90% of your newest 1 rep max

Accessory:
Pistol squats
3x10 e/s

Stabilizer:
All week
3x
30 second side plank hold - elevate top leg if able - each side
5 strict straight leg, hanging leg raises

Metcon:

Hell of the West Q4

10 mins  - Novice

50 wall balls 20/14lbs
40 box jumps 24/20in
30 G2OH
Pull ups - remainder of the time