Monday 13, January 2014

Assessment week is over now back to the work!

Starting week one of our next 3 cycle strength program.

Week one of the Wendler cycle is here.

Be sure to get a new card - if you DID NOT find your 1 rep max last week, then get it this week to get on cycle.

Skill:

3x ME STRICT pull ups

Strength:

Back Squats

5-5-5+
65/75/85% of your 90% of your 1 rep max from last week

Stabilizer:

Same all week

3x
Medicine ball at all times

25 med ball sit ups
25 baby hollow rocks
25 four count flutter kicks - hand over your head two-four inches off the ground

Metcon:

Tom B. birthday WOD!!!

44 plate burpees - 20/15kg

2 min rest

12 min AMRAP
1 rope climb - full ascent
13 commando pull ups - total
70 air squats

Happy Birthday Tom - so glad to have you as part of the family!