Monday 9, February 2015

This week is

Strength -
Cycle 1
Phase 2

We will NOT 1 rep max this wek like we have in the past, you will take your 1 rep max from the start of the last cycle and you will ADD

2.5 kg to your upper body lifts, bench and strict press
5.0 kg to your lower body lifts, squats and deadlifts

This new weight will become your NEW 1 REP MAX

You will then take your 90% off of those new numbers and then your percentages from that 90% for this cycle.

Warm up:

Lane drills

Stabilizer:

50 baby hollow rocks

Skill:

Bergner warm up all week

Strength:

Power clean
3-3-3
Squat clean
3-3-3

Metcon:

5x
5 strict pull ups
5 KB cleans each side 24/20kg
5 KB upper cuts e/s
5 KB swings
5 KB v-twists