Monday, September 30, 2013

Monday 30, September 2013

New 4 week cycle starts today
As most of you know this is our last "power" strength cycle before we go into a Olympic lifting 12 week cycle.
So all of you not comfortable with the snatch or catching it in the hole - you will be :-)

We also have new skill and stabilizer for the month of October and it starts today even though it is technically still September :-0

Skill:

A coach will show you all the movements for the new stabilizer - so if you don't know make sure you grab your coach as this should be done everyday you are here.

25x

Medicine ball v-ups
Medicine ball baby hollow rocks
Medicine ball side 2 sides

Strength:

Deadlifts

5-5-5+
65/75/85%

Metcon:

100 push ups - unbroken (rest in a locked out plank)
if you do not get them all unbroken - it is 2 complete wall walks for every drop

then

200m run
400m run
600m run
800m run
600m run
400m run
200m run

* rest total time of prior run between each set

No comments: