4
May
05/05/2016
Clinton Hill, East Williamsburg – CROSS TRAINING
Weightlifting
You will add 5# to your 1RM from Cycle 1 Week 1 back in April not what WODIFY is showing you. (if you got more than 6 reps in week three add a little more weight)
Cycle 2 -Week 1: – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
((90% x 1RM) + 5) x 65%, 75%, 85% (As many reps as possible, MUST be more than 5)
** ASK A COACH **
C2W1: Bench Press (5 x 65% TM+5, 5 x 75% TM+5, AMRAP x 85% TM+5)
MAKE SURE YOU ARE USING LAST MONTHS PR NUMBER
(wodify will update your PR and we don’t want to be using that, you can download biglifts2 app)For the next four weeks we will be adding 5# to our Training Max and then finding our percentages. So the formula is ((90% x 1RM) + 5) x 65%, 75%, 85%
(wodify will update your PR and we don’t want to be using that, you can download biglifts2 app)For the next four weeks we will be adding 5# to our Training Max and then finding our percentages. So the formula is ((90% x 1RM) + 5) x 65%, 75%, 85%
WOD (AMRAP – Reps)
5 rounds:
0:30 Toes to Bar, 0:30 off
0:30 Farmers Carry, 0:30 off (heaviest load possible)
0:30 Hand release Push ups, 0:30 off
Score is total reps and weight for Farmers Carry
*place in notes the weight*