Monday 8, December 2014

Changes things up for you once again!

This week is a deload week on our Oly lifts, next week we will find our maxes and call this cycle over and done.

We will start our new strength cycle the first of the year after we run our six month assessment which, I am changing as well.

New year New Us!

Warm up:

3x
250m row
10 push ups
5 strict pull ups

Stability/Skill:

5x each side Dead bug holds

Strength:

Back squats 3x5
* Heavy but fast - EXPLOSIVE

Strict Press 3x5
*Heavy but fast

Metcon:

LAST DAY OF THE KB CHALLENGE
Repeat Day 1

5x
10 KB swings 24/16kg
1 Strict press - use the weight you did the first time you did the WOD - if this is your first time, your 1 rep max
15 KB swings
2 Strict press
25 KB swings
3 Strict press
50 KB swings