Thursday 17, November 2016

NEW STRENGTH CYCLE STARTS THIS WEEK - 12 weeks of STRONG

Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday

With Wednesday being a chipper type day a or recovery

Warm up:

5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings

Skill/Stabilizer:

5 minute AMRAP

20 baby hollow rocks

20 flutter kicks

Strength:

Deadlifts 

5x10 @ 50% of your 1 rep max YOU FOUND last week

Then

5 x 10 strict pull ups - add weight if you can do 10 no problem

Metcon:

12 min AMRAP

5 pull ups

10 push ups

15 air squats 

*top of every minute 3 burpees