Reload Week: All Levels
Press 1. 1. 1. 1 .1 Work up to a heavy single, you have sets to get there.
Conditioning
5 Rounds 10 Dumbbell Hang Power Cleans 30 yards Sled Drag 30 yards Reverse Sled Drag
2017 09 08
Reload Week: All Levels
Floor Press 10. 10. 10. 10. 10 Tempo of 3 seconds down and 1 second in the bottom
Conditioning
100 Banded Tricep Extension 100 Ball Slams 100 Med-Ball to Toes ***Break up in whatever set and rep scheme you want.
2017 09 07
Reload Week: All Levels
Back Squat 5. 5. 5. 5. 5, I want you to start at a weight the is light and explosive. From there add 5-20lbs the bar. Continue to add weight as long as the bar is moving fast. No GRINDING reps out
Conditioning
3 Rounds 60 second 4-Way Deadbug 10 Banded Good Mornings 20 yard Dumbbell Walking Lunges
2017 09 05
Saturday - Day 13
- ● Snatch - 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
- ● Clean & Jerk - 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
- ● Front Squat - 75%x3x3
- ● Good Morning - 5x3 (you can add a little weight to these) *You may take the weight up on bold numbers if you are feeling good
2017 09 02
- Thursday - Day 11
- ● Power Clean - 70% 5x3
- ● Power Jerk - 70% 5x3
- ● SLDL - 3x5- https://www.catalystathletics.com/exercise/86/Stiff-Legged-Deadlift/ 3 Sets: 10 Back Extensions
- 15 Sit Ups 10 Bird Dogs /side
2017 09 02
- Wednesday - Day 10
- ● Clean - (5 singles each weight OTM) 70%, 75%, 80%
- ● Clean Pull - 85%x3x3
- ● Clean Segment Deadlift (knee) + Floating Clean Deadlift - 80% x (3+1) x 3
- ● Pause Back Squat - 60%x3x3
2017 09 02
- Tuesday - Day 9
- ● Jerk (5 singles each weight OTM) - 70%, 75%, 80%
- ● Push Press - 70%x5x5
- ● Back Squat Jump - 25%x3x3 3 Sets: 10 Back Extension
- 10 Reverse Crunches
- 10 Glute Bridges
2017 09 02
- Yes It's Labor Day!!!
- I will be here from 11am-12 / Raleigh will be here from 6-7pmMonday - Day 8
- ● Snatch (5 singles each weight OTM) - 70%, 75%, 80%
- Let's hit this with all 5 at one weight then move up to the next !
- ● Snatch Pull - 85%x3x3
- ● Snatch Segment Deadlift (knee) + Floating Snatch Deadlift - 80% x (3+1) x 3
- ● Back Squat (5 sec eccentric on rep 1) - 70% 3x5
2017 09 02
CF FOOTBALL TOTAL
Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
2017 08 31
All Levels
Work up 70-75% off your 1RMs, everything should feel smooth Power Clean Back Squat Bench Press Deadlift
Conditioning
10 Rounds 1 min Row for Meters 1 minute Rest ***Focus on holding a consistent pace among all 10 rounds.
2017 08 31