Warm-up: CFWU x2, Agilities
Bench Press: 3×5
MetCon – For Time:
25 Push Press (70%BW)
So now that the Sectionals cycle of programming is complete, what is in store for Ktown? Well, after some debating we decided to go with a suggestion by ole Mike McDougall. He has been dying to have a cycle increase his vertical jump. And that is exactly what we plan to accomplish in the next 16 weeks.
What does this cycle entail? Is it just lots of vertical jumps? No, of course not. What a silly question. It is technically a speed and power cycle which will directly transfer over into the vertical jump. This means some days of sprinting, lots more O-lifting (so warm those shoulders up properly), agilities, and speed squats. This cycle will still have plenty of MetCons. Some will be short and some long, some heavy and some bodyweight (the typical mix-up), but everyday will feature some power producing movement. Therefore we will all be able to run faster, jump higher, lift heavier, and look sexier after this is over.
P.S. If you have something you want to specifically improve upon, throw it at us and maybe you’ll see it in the next programming cycle.
Until next time,
<3 Coach Miss J