Monday 9/28!!!

We have finished the first mini-cycle of the strength portion. Tomorrow we will begin the second mini phase with increased weights. To do this we will increase our “theoretical max’s” 2.5-10 pounds. Most of us will increase weights in the 2.5-5 lbs range. If you were hitting 6/8 of your oly lifts then this is you. If you could have done 1 or 2 more squats, presses or pulls this is also where you are. IF you hit all your oly lifts easily or could have done another 2-4 squats then you can increase up to 10 lbs. We want these sets to have a difficulty level of “8” in the beginning and get easier as we go.

If you missed more than half the lifts or had to go lighter than the percentages stated, leave the weights where they are for another mini-cycle. There is nothing wrong with not moving up. Some lifts wont progress as well as other. I’ll be leaving my strict press right where it is for a while so dont worry, you aren’t alone.

Shredded Cheddar… training of the day!


Back Squat
5 @60%
4 @70%
4 sets of 4 @80%

5 @ 60%
4 @ 65%
4 @ 75%
2 x 4 @ 85%

For time:
100 Doble Unders
15 Box Jumps
9 Burpees
50 Double Unders
21 Box Jumps
15 Burpees
25 Double Unders
27 Box jump
21 Burpees


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