A.
Tempo Back Squats 30×1
5.5.5.5.5
B.
Press
5.5.5.5.5
Note:
Build with each one to your heaviest set of 5
Go HAM
2014 07 09
A.
4 Rounds
Clean Complex (5 Deadlifts + 5 RDLs just below knee + 5 Muscle Cleans from top of the knee + 5 Push Presses + 5 Back Squats)
30 Sec Scap Pull Ups
30 Sec Straight Arm Childs Pose
30 Sec Moose Antler Childs Pose
300m Row
300m Shuttle ( 50yds down and back x3)
Note:
This is done In teams of 2, each partner will complete the movement before for moving on to the next one.
Only one partner works at a time
For the complex:Â Start with the bar and if they can add weight do so, but the movement still needs to be snappy. You shouldn’t be trying to max out on this complex. Light weight. Understand the reason you are doing this complex is for technique work, treat it as such.
2014 07 08
2014 07 08
A.
15 Minutes Snatch Skill work
B.
20 Minutes to find Power Snatch 1rm
*If flexibility allows you may perform full Snatch
C.
For time
21-15-9
Pull Ups
Box Jumps with Step down 30/24
2014 07 07
2014 07 07
2014 07 06
This last weekends CFFB Trainer Course
A.
Squat 6rm
*Compare to the 8rm we have just recently done
B.
Tempo Bench Press 5.5.5 (02X1)
C.
8 Rounds
40 Seconds to perform
60 Yard Shuttle (5-10-15)
Max Russian Style Kettlebell Swings with time remaining 70/55
Rest 20 seconds between rounds
2014 07 06
Congratulations to Robby and Lisa on your amazing wedding 🙂 Everyone! Post some marriage advice for Robby to the blog.
A.
Practice Double Unders for 7 minutes
B.
Hang Power Snatch x 3
C.
30 Ball Slams 40/30
12 Back Squats 185/125
20 Ball Slams 40/30
9 Back Squats 185/125
10 Ball Slams 40/30
6 Back Squats 185/95
2014 07 05
2014 07 05
5 minutes max effort shuttle run
Rest 3 minutes
5 minute amrap
7 ring rows
7 push ups
Rest 3 minutes
5 minute max reps bear complex 115/75
2014 07 04