Friday 18, November 2016

NEW STRENGTH CYCLE STARTS THIS WEEK - 12 weeks of STRONG

Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday

With Wednesday being a chipper type day a or recovery

Warm up:

5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings

Skill/Stabilizer:

5 minute plank

Strength:

Bench press 

5 x 10 @ 50 % of your max you found last week

then

Dips - ring or not AND push ups

3 x 10 and 10

Metcon:

15 min EMOM

Minute 1,4,7,10,13 30 push press 35/25kg

Minute 2,5,8,11,14 20 wall balls 20/16lb

Minute 3,6,9,12,15 10 burpees