151214 ~ The Start of a New Cycle!

Now that Texas is over and we have all this new found strength...what do we do with it??  Well...a 5 Week Conjugate with a Weightlifting focus is the answer!!  During the next 5 Weeks we will shift our focus to the Olympic lifts.  Both Power and Full lifts will be emphasized, as efficiency in both movements will be required for our Open Conditioning Prep! For those of you who participated in our last Conjugate cycle, you will see a return to dedicated skill practice sessions focusing primarily on the Pullup Series, T2B, and HSPU!  If you don't already have these skills in your toolbox....this is the time to get them!

What about squats??

Don't worry...we will still be squatting 2x a week.....we will be shifting our focus to Glute activation and strength out of the hole.  Get ready to see a tonne of Pause Squats and some bulgarian split squats coming your way!

Only a couple of weeks left before the end of 2015......have you hit your goals?  What are you doing to get them before the year is done?? 

Strength:

15 min to find 1RM Power Clean & Full Clean

Conditioning:

EMOM x 10 min (alt)
a. 10 T2B
b. 10 UB OHS (increasing weight)
Then…
Immediately Into:
AMRAP 10 Minutes

3 HSPU
3 KB Swings 70/50
6 HSPU
6 KB Swings 70/50
And so on
Climb the ladder as far as you can in 10 minutes

Cash Out:

Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders

How long will it take you?



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