21 Sep 2009
Monday
We are now starting a new 4 week strength cycle and most of you have new maxes for the strength movements. Use 90% of your new maxes to determine the poundage you will use during this strength cycle. The key is to do as many reps as you can with the last work set. A new project we need to start is getting our L-sits up to a 3 minute hold and 2 continuous minutes of Hollow Rocks. I recommend making them part of your warm-up every day, you should notice an improvement in movements such as knee to elbows, kipping pull-ups, box jumps, etc… Simply practice holding the L-sits from either a pull-up bar or parallel bars for sets of 15 seconds (if this is too difficult, trying holding one leg at a time).
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
4 Rounds
15 x Power Snatch 95lbs men/65lbs women
400 meter run

Finish with 10 minutes of stretching.