Monday June 3

Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Back Squat and Deadlift) and 5 pounds for all upper body lifts (Bench Press and Shoulder Press).  For example:

1 rep Max Bench=  200 lbs

90% Max (Training Max) = 180 lbs

Training Max for for 2nd Cycle = 185 lbs

If you were failing before achieving the desired 5,3, or 1 rep, DO NOT SCALE UP.  The smaller the jumps you make, the better you'll be in the long run.  Unfortunately, this requires an EGO CHECK, which isn't easy.  Trust in the "small jump" system and reap the benefits long term.  REMEMBER TO ALWAYS THINK LONG TERM.

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.

Warm Up

Group Dynamic

Skill

Bench Press (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,5,5,5,5+)

Metcon

25 Pistols
50 Ground to Overhead (3/4 Body weight)
75 Box Jumps
M-use large box w/2 45# plates
F-use medium box w/1 45# plate
*Break up anyway