Monday 8, July 2013

Skill:

Pistol squats - all week

We are on our De-load for our Wendler cycle this week.

We will be finding our new one rep max next week - please be prepared to be here to get those current numbers for your next four week cycle.

Strength:

All week your percentages will be 40/50/60% of your 90% of your 1 rep max
Your rep number will be 5 at each weight

Strict press:

5-5-5

AND

3x ME strict pull ups - NO KIP

Stabilizer:

Will stay the same movements all week, but the rep scheme will increase by 10 each day on sit ups, 5 each day on crunches, plank will stay the same, and 1 rep on push ups.

3x

15 sit ups
10 crunches
1 minute plank
10 push ups

Metcon:

"Hope"

Performed in Fight Gone Bad style

3x

Burpees
Snatch 35/25kg
Box jumps 24/20in
Thrusters 35/25kg
Chest to bar pull ups
Rest