Local butcher got duck eggs in last week. These things are huge!
Deadlift 5 RM (add 10 lbs to last workout)
Hang Power Snatch 2, 2, 2, 2, 2, 2
Complete 5 rounds for time: Sprint 100 yards 2 pood One Arm KB Power Snatch RT – 6 reps 2 pood One Arm KB Power Snatch LT – 6 reps Pull Ups – 12 reps
2014 06 02
Still one of my favorite training/lifting videos to watch.
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT) Press 2, 2, 2, 2, 2
Complete 5 rounds: 135/95 lbs Barbell Walking Lunge from Front Rack – 10 reps (5 RT/ 5 LT) Plyo Skiers – 20 reps (10 RT/ 10 LT) Supine Ring Rows – 10 reps
2014 06 01
2014 06 01
2014 06 01
2014 05 30
Remember that we as human are capable of some amazing things. Never sell yourself short on what you think that you can do.
Power Clean 5×3 (add 2.5 lbs to last workout
Power Clean 3 @ 70%, 3 @ 75%, 3×3 @ 80% of 1 RM
Complete 6 rounds for time: 55/35lbs KB power snatch RT – 5 reps KB Single Arm Overhead Carry RT – 20 yards 30″ burpee box jumps – 5 reps 55/35lbs KB power snatch LT – 5 reps KB Single Arm Overhead Carry LT - 20 yards 30″ burpee box jumps – 5 reps
2014 05 29
Some new CFFB swag coming soon!
Bench 3×5 (add 2.5 lbs to last workout)
Bench 5 RM, 1 x max reps @ 80% of 5 RM
On the minute Complete 3 Front Squats and one (1) 30 yards Suicide Sprint on the minute for 10 minutes. *Front Squat use 65% of most recent back squat 1 RM *For suicide run, sprint 5 yards, back peddle 5 yards, sprint 10 yards, back peddle 10 yards.
2014 05 28
2014 05 28
Deadlift 5 RM (add 10 lbs to last workout)
Deadlift 3 RM
Complete 5 rounds: Dynamic Push Ups - Max reps 50 yard Farmer’s Walk – AHAP *Rest 60 seconds between rounds *AHAP = As Heavy As Possible
2014 05 26
Monday *Memorial Day* 5-26-2014
2014 05 25
