Local butcher got duck eggs in last week. These things are huge!
Deadlift 5 RM (add 10 lbs to last workout)
Hang Power Snatch 2, 2, 2, 2, 2, 2
Complete 5 rounds for time:
Sprint 100 yards
2 pood One Arm KB Power Snatch RT – 6 reps
2 pood One Arm KB Power Snatch LT – 6 reps
Pull Ups – 12 reps
2014 06 02
Still one of my favorite training/lifting videos to watch.
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT)
Press 2, 2, 2, 2, 2
Complete 5 rounds:
135/95 lbs Barbell Walking Lunge from Front Rack – 10 reps (5 RT/ 5 LT)
Plyo Skiers – 20 reps (10 RT/ 10 LT)
Supine Ring Rows – 10 reps
2014 06 01
2014 06 01
Remember that we as human are capable of some amazing things. Never sell yourself short on what you think that you can do.
Power Clean 5×3 (add 2.5 lbs to last workout
Power Clean 3 @ 70%, 3 @ 75%, 3×3 @ 80% of 1 RM
Complete 6 rounds for time:
55/35lbs KB power snatch RT – 5 reps
KB Single Arm Overhead Carry RT – 20 yards
30″ burpee box jumps – 5 reps
55/35lbs KB power snatch LT – 5 reps
KB Single Arm Overhead Carry LT – 20 yards
30″ burpee box jumps – 5 reps
2014 05 29
Some new CFFB swag coming soon!
Bench 3×5 (add 2.5 lbs to last workout)
Bench 5 RM, 1 x max reps @ 80% of 5 RM
On the minute
Complete 3 Front Squats and one (1) 30 yards Suicide Sprint on the minute for 10 minutes.
*Front Squat use 65% of most recent back squat 1 RM
*For suicide run, sprint 5 yards, back peddle 5 yards, sprint 10 yards, back peddle 10 yards.
2014 05 28
Deadlift 5 RM (add 10 lbs to last workout)
Deadlift 3 RM
Complete 5 rounds:
Dynamic Push Ups – Max reps
50 yard Farmer’s Walk – AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible
2014 05 26
2014 05 24
Power Clean 5×3 (add 2.5 lb to last workout)
Power Clean 3 RM
Five rounds for total reps of:
50/35 lbs DB Hang Power Cleans + Push Press, 15 seconds
Rest 45 seconds
50/35 pound Weighted Pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
2014 05 22
Bench Press 3×5 (add 2.5 lb to last workout)
Bench Press 3×5 @ 85% of 1 RM from Total on Friday
Complete 4 rounds:
Each round consists of 3 cycles of the following:
Front Squats @ 80% of 1 RM – 2 reps
40 lb Balls Slams – 10 reps
15′ Rope Climb – 1 rep
*Rest 2 minutes between rounds.
Come dressed appropriately for the rope climbs please
2014 05 21
I’m a sucker for Bruce Lee quotes.
Deadlift 5 RM (add 10 lb to last workout)
Strict Pull Ups 3 x max reps
Pull 1 deadlift every 30 seconds for 15 minutes. Use 70% of 1 RM.
Strict Pull Ups 3 x max reps
Complete 6 rounds:
135/80 lb Sandbag Shouldering – 10 reps
50 yard Prowler Shuttle – 180 lbs
*Push prowler or sled 25 yards and then back to the starting line.
2014 05 19
