Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4
*Collegiate use 70% of 1 RM Power Clean from. We will be progressing these so start with a weight that looks and feels fast.
Complete 4 rounds:
2 pood KB Swings – 10 Reps 20″ Lateral Box Jump – 8 Reps 5-10-5 yard shuttle Left
Rest 60 seconds
2 pood KB Swings – 10 Reps 20″ Lateral Box Jump – 8 Reps 5-10-5 yard shuttle Right
Rest 60 seconds
2015 11 19
2015 11 19
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Squat 5×3 @ 95% of last set of 5 from Monday Bench Press 5, 5, 5, 5
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts) 
Rest 30 seconds then…
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.
2015 11 18
2015 11 18
Deadlift 1x5 (add 10 lbs to last workout)
Power Snatch 8×2
Complete 6 rounds for time: 155/105 lb Hang Power Snatch – 3 Reps Chin Ups – 6 Reps 40/30 lb Ball Slams – 9 Reps *Rest 30 seconds between rounds.
2015 11 16
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5 Press 1 RM
Complete as many rounds as possible in 9 minutes: Broad Jumps – 4 Reps Handstand Pushups – 6 Reps 55/35 lb DB Thruster – 8 Reps *Test your broad jump prior to workout and mark off max distance. You must achieve this distance during the workout for the rep to count.
2015 11 16
2015 11 15
2015 11 14
Power Clean – 1 Rep Squat – 1 Rep Bench Press – 1 Rep Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above. *After warm-ups, ONLY 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total.
2015 11 12
DB Power Snatch – 1 RM
*Find your 1 RM single arm Power Snatch for both arms using a dumbell.
then…
Barbell Step Ups 4×6 each side
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts) 
Rest 30 seconds then…
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.
2015 11 11