May 272015
 
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Week 8/8

Cause Lzzy Hale is incredible.

Warm up your entire body thoroughly
percentages based off 90% of your 1RM
(always choose a lighter weight when unsure)
rest 3-5 minutes between sets

DELOAD WEEK – Do not do more than 5 reps on the last set

Floor Press –
5 @ 40%
5 @ 50%
5 @ 60%

Post entire workout!

then

4 rounds for time:
25 sumo deadlift high pull w/ kettlebell
25 jumping lunges
25 kettlebell swings
25 double unders, attempts or power jumps

May 262015
 
Wednesday 5.27.15

Week 8/8 Gymnastic Skill/Strength/Mobility Practice – spend 20 minutes working on your gymnastic movement chosen last week. Ask your coach for specific mobility exercises, skill practice movements, or strength movements to help you reach your goal. Post work performed. then “Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints [...]

May 252015
 
Tuesday 5.26.15

Warm up your entire body thoroughly percentages based off 90% of your 1RM (always choose a lighter weight when unsure) rest 3-5 minutes between sets DELOAD WEEK – Do not do more than 5 reps on the last set Deadlift – 5 @ 40% 5 @ 50% 5 @ 60% Post entire workout! then Parking [...]

May 212015
 
Friday 5.22.15

Last loading week of the second cycle. Time to work for the reps. Do NOT add more weight than prescribed. The goal is to make slow incremental progress to build strength. Warm up your entire body thoroughly percentages based off 90% of your 1RM (always choose a lighter weight when unsure) rest 3-5 minutes between [...]