[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]CFSB – the next 12 weeks of programming
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A.
15-20 minutes to hit a 3×7 Deadlift @ 32X1, rest 3-5 minutes between sets
***score deadlift weight
B.
At the top of the minute for 18 minutes
Minute 1: 20 seconds of deficit push ups
Minute 2: 20 seconds of ball slams
Minute 3: 20 seconds of toes to bar
***score total repetitions
[Notes:]
A. you have some heavy 8’s to go off of from the week before last – use those numbers to dial it in. Do the math and understand that if you want to get your sets in, and get appropriate rest, you’ll have to start your first set around the 9 minute mark, work up with some fast sets to your working weight. Thats if you have that prior number to go off of, if you didn’t do the heavy 8’s, just work up within the three sets to find three heavy 7’s.
B. For this one, I’d like you to accumulate volume, so if the reps are broken within that 20s mark, thats fine, as long as you are giving it a solid effort. deep on the push ups, heavy on the ball slams, and..well, just get your toes to the bar on the toes to bar.
[/x_accordion_item][x_accordion_item title=”Tuesday 7.26.16″ open=”false”]Tuesday 7.26.16
A.
3 Rounds
Bulgarian Split Squat x 8 each leg @ 40X1, rest 20-30s between legs
Bent Over Barbell Row x 8 @ 40X1
rest appropriately in between exercises
***score your weights for the BSS and Bent Row
B.
Sprint Prep Warm Up
C.
3 Rounds
@ the top of a 6 minute mark
150 Yard Sprint (50/50/50) @ 95% effort – Very Hard
with the time remaining, rest and hit 10 teapots each side.
***Score – no score, just get after it
[Notes:]
A. You have some prior numbers for this the week before last as well, the tempo has changed a little – so it may be a little more difficult. Keep that in mind.
B. The sprint is a down back down, go heavy on the teapots and do them correctly as well. No score, just get the work in and do it well.[/x_accordion_item][x_accordion_item title=”Wednesday 7.27.16″ open=”false”]Wednesday 7.27.16
A.
5 Rounds
Row 40s @ 95% effort – very hard
rest/walk 3:20 between efforts
***score meters rowed separately.
B.
3 Rounds
3 minute amrap
30 Double Unders
10 Barbell Thrusters
rest/walk 3:00 between
***score reps on each round separately.
[Notes:]
A. This row is meant to be hard – again, a good rule of thumb is that 40s effort should leave you needing/wanting that 3:20 in order to make it repeatable. I would prefer that you set it as a countdown if at all possible to avoid any “rollover” on the meters. score each round individually.
B. Score is reps, pick a scaling you can consistently move through.[/x_accordion_item][x_accordion_item title=”Thursday 7.28.16″ open=”false”]Thursday 7.28.16
A.
15-20 minutes to find
Back Squat 6.4.2 @ 32X1
in between sets, after 6, 4, and 2, perform a set of 10 kelso shrugs each side @ 3112 tempo.
***Score is weight for 6.4.2. BS
B.
Every minute on the minute for 12 minutes
Odd minutes – 20 seconds of Pull Ups
Even minutes – 2-3 Really high box jumps
***Score is total number of pull ups
[Notes:]
A.
The tempo has been lengthened for the squats, use your numbers from a couple weeks back as a guideline. Make sure you pack the shoulder for that 2 count on the kelso shrugs and you have a parallel to the floor spine.
B.
Pull Ups can be kipping, chest to bar if you want, these don’t have to be unbroken – with 20s you can probably only fit in 2 sets though if you are fluid and fast. Coaches choice on the scaling for the individual. The box jump height is relative, and you can increase it a little from last time.[/x_accordion_item][x_accordion_item title=”Friday 7.29.16″ open=”false”]Friday 7.29.16
A.
20 minutes to find
Press 3×6-9 @ 32X1, rest 2-3 minutes between your heavy working sets
***Score is press weights
B.
10 minutes to establish
Power Clean 3rm
C.
Every minute on the minute for 8 minutes
3-4 Power Cleans @ 70-80% of today’s 3rm
[Notes:]
A. stick to the tempo, you’ll notice the rep scheme has dropped from last week, which should allow you to hit a heavier load.
B. I would prefer if you reset between the power clean 3rm reps, maybe just 10 seconds after the rep is finished before you hit the next one, that gives you enough time to drop the bar, big breath, reproach and tension for the next lift.
C. This is a little heavier this time than last, and we are pulling from the floor BUT its based off of a 3rm, so it should be a bit more manageable. I have a range of weights you can perform on this one of 3-4 if you are feeling good or bad about it.[/x_accordion_item][x_accordion_item title=”Saturday 7.30.16″ open=”false”]Saturday 7.30.16
A.
2 Rounds
2 minute amrap
10 Unbroken Touch and Go Power Snatches
15 Burpees over the bar
Row like a MF’er in the time remaining.
rest 6-9 minutes between efforts
***score meters on the row
B.
For time
10 Heavy Overhead Squats
30 Wall Balls
30 Kettlebell Swings
10 Wall Climbs
30 Box Jumps
30 Cal Row
10 Heavy Shoulder to Overhead
***score is time
[Notes:]
There are a lot of moving parts here in this one, so if you aren’t technically savvy with a movement, we are going to scale you immediately, I want to train the energy system, not fumbling with skill work.
[/x_accordion_item][x_accordion_item title=”Sunday 7.31.16″ open=”false”]A.
50 Minute amrap @ 70% effort
80m Farmers Walk
40 Jump Rope Singles or 30 Double Unders
5 Muscle Up Transitions or X Muscle Ups
15 Unbroken American Kettlebell Swings
Run 10/20/30 Shuttle
[Notes:]
Consistency, pacing, skill work, conditioning, breathing[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
