Monday 11/16/15

Welcome to the official beginning of Cycle 3.  If you’ve been with us for a while you will continue to see the progression we make from Cycle 1 into our competition season.  If you’re new to the site, be ready to work.  Make sure you take a few minutes to sit down and watch the podcast so you fully understand what we’re trying to accomplish.  This cycle is a true test of commitment and mental toughness and can completely transform athletes that are willing to endure it’s challenges for the next six weeks.  This cycle is also a wake up call for the athletes that do not take their recovery and lifestyle seriously.  There is no way to succeed with this type of volume if you’re not always asking yourself whether the decisions you make outside of the gym positively affect what goes on inside the gym.

Good luck.

– Drew, Seth, Gabe, Sherb, Ted, and Austin.

Cycle 3 Day 1

1. Warm-up
 3 Rounds
200 m Row
10 Light thrusters

2. OLY
Power snatch 5×5 @65% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found during test week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
AMRAP 15 minutes
30 Wallballs 20/14lbs
10 Toes to bar
200 m Run