A.
Push Press 3RM
B.
10 Minute to perform
1,000/850 m Row
Amrap with your time remaining of...
3 Front Squats @ 60-70% of Power Clean 1RM
7 Russian Kettlebell Swings 70/55
2015 01 14
CFSB Oly Elite Clinic – Jan 31st
Hey everyone!
We are opening registration as of today for our CFSB Oly Elite Clinic. Not sure what it is? scroll down and read about it. In short, it is an Olympic Weightlifting and Gymnastics clinic.
We will also be doing Barbells for Boobs that Sunday February 1st at 11:00am, for each registration sold for the Oly Elite Clinic, Cerbus will be donating $25 to Barbells for boobs, which in total, will wind up being $500. If we fill ALL of the spots, he will donate another $500 to Wades Army. Stay tuned for more details on Barbells for boobs, if you’d like to donate right away, click here to head to our Barbells for Boobs fundraising page.
Details
Oly Elite Clinic Date:
Saturday Jan 31st – scroll down for the days timeline
To register:
Think about your gender carefully before clicking, the reason we are doing this, is that we only have 10 spots available for female, and 10 for male, so click the right one.
If you are a MAN! Click here to register
If you are a WOMAN! Click here to register
This clinic is OPEN TO EVERYONE. Not just CFSB Members, so get your spots while you can, there will no “holds” on spots.
2015 01 14
First whole90 talk is under way!
A.
2x10 Squat, can be done from racks
2x11 Deficit Push Ups, ideally using paralletes
2x11 Ring Rows
2x10 Single Arm Kettbell RDL
2x10 Thruster, pulled from ground
2x11 Toes To Bar
2x10 Straight Bar Curls
2x11 Banded Tricep Extensions
Notes: You will set up a clock with 80 seconds. Your goal should be to finish as close to 20 seconds as possible, and have around 60 seconds of rest. You will do 2 sets at each movement before moving on to the next movement.
You will try to add around 2.5-10lbs at the most to each of the barbell movements, going up of RDL can use DBs to make a more manageable jump, and the bodyweight movements are going up by 1 rep.
2015 01 13
A) Jerk + 2 press from split - 20min of skill work and to find your heaviest set
B) OHS - 15min to find 1RM, then 3x3@75%
C1) 10RM push back lunges (L=1, R=1)
C2) 10RM BB BO row
**These are technical 10RMs - make sure each rep is perfect
2015 01 13
A.
20 minutes to find Power Snatch 3RM
B.
5 Rounds with 10 Minute Cap
5 Power Snatches @ 60%
10 Pull Ups
30 Double Unders
2015 01 13
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Power Clean 1, 1, 1, 1, 1
Conditioning
10, 8, 6, 4, 2, reps of: Power Cleans @ 70% of 1 RM 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of implements you can find and walk 25 yards out and 25 yards back. *After each set of power cleans, perform 1 farmer’s walk.
2015 01 12
2015 01 12
Brandon will be coaching tonight! And the next several Mondays while I sit in Anatomy Lab (booooo). Make sure we let him know how much we appreciate his help! Without him, I don't know how the class could keep going 3 days a week - so yay Brandon! :)
A) Hang snatch from blocks (just above knee) - 1.1.1.1.1 **Try to increase from 11/3/14
B) Front squat - 12min EMOM - 2 front squats
min 1-6 (75%), min 7-12 (80%)
C) 8 rounds - :45 work, :15 rest
Odd: max evil wheels
Even: max plate ground-to-OH (45/35)
2015 01 12
A.
Squat 1RM
If you are fresh off the last Fundamentals they will be going for a 5RM
B.
You have 2 minutes to perform each round:
200 yard shuttle
Max Reps Shoulder to Overhead 135/95 lbs
*Rest 2 minutes between rounds
2015 01 11
Amateur
Squat 3×5 (add 5 lbs to last workout)
Collegiate
Front Squat 3 RM
Conditioning
Complete 4 rounds: You have 2 minutes to perform each round: 200 yard shuttle 135/95 lbs Shoulder to Overhead – max reps *Rest 2 minutes between rounds *For shuttle, sprint 25 yards, touch and sprint back, do this for a total of 4 times
2015 01 11