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
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
Monday *Memorial Day* 5-26-2014
2014 05 25
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
After rough loss in the semi-finals to Gonzaga High School (the eventual national champions) Penn was able to bounce back and take 3rd in the nation with a solid win against Xaiver High School out of New York.
Press 3×5 (add 2.5 lb to last workout)
Press 5 RM, 1 x max reps @ 80% of 5 RM
21, 15, 9 reps of: 225 lb Back Squat Ring Dips
2014 05 18
Last weekend at the North Central Regionals we (CFFB) had vert tec in front of our booth. It was awesome to watch everyone crowding around to test their vertical jump. This is a photo of a guy getting a 40.5" vertical. This ended up being the second highest of the day. Would love to get one in here… to bad they cost $600 for some reason.
COMPLETE 8 ROUNDS: Sprint 60 yard *Rest 60 seconds between rounds.
Complete as many rounds as possible in 15 minutes of: 135 lb Power Snatch – 3 reps Pull Ups – 5 reps Push Ups – 7 reps 20″ Box Jumps – 9 reps
2014 05 15