Monday May 21st
New Strength Cycle Starts this week.
USE YOUR PAPERS AND YOUR NUMBERS.
***Add10 pounds onto your back squat and deadlift1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.
5 Minute bike
Review the air squat
30 air squats with a 1 second pause at the bottom.
Review the push up
25 Perfect push ups- scaling can be off a bar in the rack or from your knees. Stay planked. NO WORMING.
Strength Back Squat
AMRAP at 85% should be more than 5.
Wod 15 Minute Amrap
25 wall-ball shots
25-ft. handstand walk
***Scaling for doubles is 75 singles (dont want this to turn into a jump rope practice time)
***Scaling for 25 Handstand walk is a 20 Second hold or 10 Strict Dumbbell Presses