I will make an update on what to expect over the next couple of weeks. The main thing that will change as Wednesday was primarily used as a rest day will now be posted as a working day. Most lifting plans are either 3 on 1 off 2 on 1 off, or the other most common is 4 on 1 off 1 on 1 off. The latter is hard for many to recover from because of the 4 days in a row. However, a well designed program will take that into consideration and will design accordingly and help build up ligament and tendon durability.
Whatever works best for you, get the work done. The lifts and workouts will be posted, if you need to take a day off due to how your body responds, then do so, and finish the work in sequence. There are many reasons for training these ways. Our goal will be to fill in some of the holes we have missed through the last 12 week cycle in order to better prepare for the next upcoming event or events.
warm up
work on hollow body position
conditioning
12:00 AMRAP
6 Ring Dips
9 Box Jump (24″20)(full control on top)
12 Air Squats
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