Strength round 2

Ok team its round 2 of the strength cycle. It’s been great to see your lifting techniques improve and your lifts getting heavier. In this round we’ll be doing 5 sets of 3 reps for each movement.

Mechaninics – Consistancy – Intensity

The key to improvement is intensity. However we cannot apply intesity to any movement if our mechanics(technique or form) has not been consistantly at a acceptable standard – not perfect but acceptable. We will never expect you to increase the weight if your mechanics are horible. But if your mechanics are good to go, dont be conservitave with the weights. Intesnsity is your friend and the only way to get better is to apply it. How do you apply intesity? Go faster, heavier, higher and harder!

Strength

Front Squat

3 – 3 – 3 – 3 – 3

WOD

50 40 30 20 10

Air Squats

Double Unders

RX – Double unders must be unbroken

Scale 1 – Double unders must be completed in sets of 10

Scale 2 – Double unders broken

Scale 3 – Singles unbroken