Monday 29, June 2015

Week 4 of our 8 week strength cycle - this week we add weight to all of our 1 rep max lifts

We are NOT retesting our max this week, you are just adding to it!

The next weeks of this cycle, will be devoted to beating previous records for reps and weights.

Squat – Rep records for each of the first sets (done on Friday). You'll have records for 70%, 65% and 75%. You'll also have a record for your TM set (done on Wednesday)

Press – Rep record for your TM set

Hang Clean – Total rep records for each of the first sets (done on Monday). You'll have total rep records for 70%, 65%, and 75%.

After the third week, you'll raise your TM for each lift. The squat, deadlift, and hang clean will be raised 5 kilos per lift. If your hang clean TM is under 90kg , increase the TM by only 2.5 kilos.

The press and bench will be raised 2.5 kilos.

For the remainder of the challenge (3 weeks), you'll repeat the sets/reps/percentages above with the new training maxes. Remember that all percentages listed in the program are based on your Training Max.

Warm up:

For the week

4 minutes of jump rope - WORK on double unders
Then
50 twinkies
50 weighted supermans
50 KB swings - light
50 PVC around the world

You can break this warm up however you would like, just get it done

Strength:

Back squat
5-5-5 warm up
5-5-5 at 65/75/85% with the added 5kg accounted in your number already!

Hang clean
2x max reps at 70% of your NEW max with either the 2.5 or 5 kilo increase

These reps should beat your reps from 6-8-15

Metcon:

6x
3 G2OH 60/42.5kg
2 rounds of Cindy
     5 pull ups
     10 push ups
     15 air squats
1 rope climb