Posted: March 12, 2018 in Uncategorized

This week we will be sticking to basic calisthenic warmups as we decompress and move into our new Core activation and mobility cycles. We will also be “testing” this week, although I hate the Idea of Maxing with our clients it is indeed a nessacary evil. How do we know where we are going if we don’t know where we are. That being said we will have a big focus on some of our maxes. Wednesday we will max some bodyweight movements as well as the mile to take some numbers. I don’t want testing week to be stressful, just come and do the best you can. If it hurts, NO. NO. NO. That means we are not going up any further its never worth the injury to go further. If your technique is not on point we will dial you back. I do want you guys to write all of this down for me on the paper pad I will have out this week. I will then upload this into a spreadsheet and you will have a sheet for the next eight week lifting cycle. I want to start taking our strength and conditioning more serious and I hope you do to. If you have any questions please do not hesitate to ask.

Yours in Strength

BT

Warm Up

  • 15 BW Squats
  • 5 squat jumps
  • 10 push ups
  • 50 jump ropes
    • 10 min

Strength

  • In fifteen minutes build as high in the Back Squat as you can
    • Then
  • In fifteen minutes build as high as you can in the clean
    • Build as high as you can if you reach a daily max spend time focusing on core activation exercises and correctives.

Conditioning

  • Buy IN 50 double unders
  • 5 shoulder to overhead 60/40
  • 4 front squats
  • 3 cleans
  • 2 snatches
  • 1 thruster
  • Buy Out 50 double unders

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