Monday.June 22.2015

Starting our deload week this week, for the last time on this strength cycle. In most cases with some of the lifts you can run through multiple cycles, maybe 6-8 months total, but that depends a lot on the individual and their training years. 

We targeted three months through before we re-tested and it seems like a good time. If you are failing any reps in your lifts or not getting the prescribed reps, it may indicate that you are plateauing and we should test and then reevaluate. So this week we are going to take it easy with the barbell and then re-test our 1RMs for the more experienced members and 5RMs for the newer members for the Back Squat, Deadlift, Bench Press and Strict Press. 

STRICT PRESS

5 x 40%, 5 x 50%, 5 x 60%

GYMNASTICS 

EMOM X 8 MINS 

RX: 3-5 HSPU (Kipping or strict)

Scaled: 3 HSPU

Beginner: Wall Walk to HS Hold for :20 secs 

then 

50 Ring Dips for time