08/10/2015
Clinton Hill – CROSS TRAINING
QOD
Something interesting you might not know about me is…
Video Link / Article
http://www.hybridperspective.com/2015/07/13/5-minute-hip-mobility-warm-up/
https://www.youtube.com/watch?v=zaTElJ8whgs
Strength / Skill
DOWNLOAD BIG LIFTS 2
ADD 10 pounds to your Back Squat & Deadlift’s 1 RM and re-calculate your new percentages. ONLY IF YOU HIT – (5+ in week one, 3+ in week 2 and 1+)
(IF YOU GOT MORE THEN 10 reps on week 2 and week 3 then THEN INCREASE BY 15#)
Here is an example……. My working 1RM for squats for month 1 was 157 lbs. For month 2 it is 167 lbs. Now I will base all of my new percentages for squats on 167 lbs.
Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go!
*The magic of this program happens in the LAST set, the failure set; so stay focused and push hard when the going gets tough.
Back Squat (65% x 5, 75% x 5, 85% x 5+)
NEW STRENGTH (Wendler) CYCLE
*NOTE: All %s are taken from BASE weight, which is 90% of your 1 Rep Max. For ex. if your 1RM for Back Squat is 200# then 90% of that would be 180#(BASE). You would use 180# to calculate all your percentages NOT 200#.
**You Must get More than 5 reps on your final set.
WOD
Metcon (Time)
3 rounds for time
6 Hang Power Clean (135/95#)
12 Burpee to Plate
18 Plate OH Lunges (in place) 45/25#