After the last cycle every one who put in the work so big gains in all their lifts, along with much better technique and they are also much more comfortable with some of the more complex movements. we had a number of people get their first unassisted pull up and those who already had them are doing weighted pull ups with up to 35# for reps. This Stuff works and you should be taking advantage of the opportunity to use this program now.
The extra work typically consists up extra Olympic Lifting and general strength work as well as the occasional extra skill or Metcon session.
Those who took part in the last cycle saw drastic improvements, in strength, technique and stamina. This Cycle will look to build upon that success for them and you should take advantage of this time to get started if you are interested. to make it easier to follow I will be posting the entire work out on one page so that all can see it.While this may make inputting your scores a little confusing at first ( unless you just do all the work ) it will be allow us all to see what everyone in the gym is doing at all times. Don't wait as the next best time to do get started with the extra work won't be until mid September after WODTOBERFEST in Pismo.You can always start mid cycle but it can be difficult and the results are not what they could be if you are working with it from the beginning.
Mondays work out will be
(str) Snatch 70%/3)4
(str) Clean and Jerk 70%/3+1)4
(str) Back Squat 70%/4)4
(CF) weighted pull ups 5x5 sets across
(CF) weighted dips 5x5 sets across
(RA) max stone load in 30 sec x 3 attempts (HEAVY)
(CF) Metcon
50 yrd sled pull x 3 for time Body weight added to sled
(RA) HSPU ROM LADDER
No comments:
Post a Comment