Monday 28, July 2014

New 1 rep max week in the gym.

Be SURE TO BE HERE everyday this week! :-)

Your 1 rep max will be what you use to get stronger for the next 4 week cycle

NEW WARM UP

400m SPRINT
     log your time on day 1, 10, 20, 30 this month

25 weighted OHS
25 weighted back extensions or supermans
25 twinkies (no there in no creamy white fluffy filling)

Skill:

Push up strength cycle coming your way

3x10 - always working towards a strict or non modified push up
add 1 rep to each set every day of the week - ending with 3x14

You can work on any variation of push up as long as you can already do STRICT sets of 10
Defecit
Plyo
HSPU
Clapping

Strength:

Strict press
5-5-3-3-1-1-1

then

Strict press
2x20 @ 50% of max

Stabilizer:

Max plank hold

Metcon:

3x
10 HSPU
20 Renegade rows 35/25lbs
30 Dumbbell lunges - 15 each leg
40 Double unders