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.
2016 05 26
A. Snatch from 4-6" blocks - 5x2 - increase 5-10# from 5/14
B. OHS - 5x3@85% of 1RM OHS
C. Alternate the following two movements: 3x8 (each leg) split squats (DB in front rack), 3x5 challenging box jumps. Increase weight and height from 5/14.
2016 05 26
***Attention there is CFFB Total Friday 5.27.15***
All Levels
DB Power Snatch – 1 RM *Find your 1 RM Dumbbell Power Snatch with each arm.
Conditioning
Complete 3 rounds: You have 90 seconds to complete the following: Sprint 100 yards 2 pood KB Swings – 30 reps *Rest 3 minutes between rounds.
2016 05 25
A. Clean and jerk - 1 C&J every 1:30 x 8 rounds - increase 5-10# from 5/11
B. Back squat - 5x3@80% of 1RM BS
C. 4 rounds of: 1:00 OH DB hold, 10 front squats w/ DB, 1:30 rest between rounds
2016 05 24
***Attention there is CFFB Total Friday 5.27.15***
All Levels Complete the following
On the minute for 8 minutes: Deadlift – 3 Reps Broad Jump – 3 Reps
*For Deadlift, use 80% of your 5 RM. *Each Broad Jump should be at least 90% of your max distance.
Conditioning
Complete as many rounds as possible in 12 minutes: 250 m Row Towel Pull Ups – 12 Reps 250 m Row Toes to Bar – 12 Reps
2016 05 24
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workut)
Collegiate
Barbell Thruster 2 RM
Conditioning
Complete 5 Rounds: Reverse Ball Toss – 40 Yds Strict Handstand Push Ups – Max Unbroken DB Step Ups – 12 Reps total
2016 05 23
A. 3-position snatch - 5x1 - increase 5-10# from 5/9
B. Front squat - 5x3@80% of 1RM FS
C. 16min EMOM: odd=6DL @50% of 1RM DL, even=8 strict hanging leg raises
2016 05 22
Amateur
Max Distance Broad Jump Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Max Distance Broad Jump Power Clean 3 RM
Conditioning
Complete 8 rounds:
25 yd Prowler Pushes 30 seconds Pull Ups – Max Reps
*Complete one Prowler Push. Then transition to Pull Ups immediately after crossing the finish line. You have 30 seconds to perform as many Pull Ups as possible before starting the next round. *Use between 90-180 lbs for prowler pushes.
2016 05 19
A. C&J from 4-6" blocks - 5x2, increase 5-10# from 5/7
B. OHS - 5x3@80% of 1RM OHS
C. Rotating tabata: 1) KB swings (Russian, 70/55#), 2) parallette shoot throughs, 3) push press at 65% of 1RM jerk
2016 05 19
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM
Conditioning
Complete 3 Cycles:
7, 5, 3 Reps of:
155 lb Push Press Strict Handstand Push up 155 lb Barbell Walking Lunge (each leg)
*Rest 2 minutes between each cycle. *One Cycle consists of 7, 5, and 3 Reps of each exercise.
2016 05 18