Get ready for Strength Cycle Week TWO! Here's PVCF athlete, Dre Domingue setting up for her strict press! 

Get ready for Strength Cycle Week TWO! Here's PVCF athlete, Dre Domingue setting up for her strict press! 

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-Up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Strength Cycle Week 2: Volume Day

Squat
5x5@90% of 5RM from Friday

If you don’t know what your 5RM is, then do 75% of your 1RM. If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% 5RM from Friday

If you don’t know what your 5RM is, then do 75% of your 1RM. If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Bitter Sweet”
AMRAP 7*
Wallballs 20/14

*At the top of each minute do 7 Toes to Bar. Score is total Wallball shots.

LIII: as Rx’d
LII: Scale Wallball weight as needed. Sub straight leg raise or toes to ceiling as appropriate.
LI: 5 Toes to Ceiling at the top of each minute, 5-7 Wallball in remaining part of the minute.


Open Gym Cash-out:


(to be done if you have extra time for Open gym)
Super set the following;
3x6-8/side Forearm Plank Pull-Through 5-10#
3x6-8@2011 Rear Lateral Raise.
3x8-10 Strict Toes to Bar or Straight leg Raise. For more of a challenge hold toes on the bar for 2 seconds each rep.


Have fun!
 

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