2016 06 02
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Walking Lunge 4×6 Each Bench Press 5 RM, Max Reps @ 90%
Conditioning
Complete One Round on the Minute: Dumbbell Power Snatch – 2 Reps Lateral Burpees – 6 Reps *Complete 10 Rounds or 10 total minutes. For every missed round, complete 500 m rowing at the end of the workout.
2016 05 31
A. Snatch - 1 snatch every 1:30 x 8 rounds @ 80% of 1RM snatch
B. Back squat - 5x3@85% of 1RM
C. Teams of 2 alternating every 10 reps - OH KB/DB walking lunge x 100yds (increase weight from 5/18)
2016 05 31
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3x Max Reps
Collegiate
Deadlift 5 RM Weighted Chin Ups 3x Max Reps
Conditioning
Complete 6 rounds: KB Swings – 15 Reps Sprint 1/2 Gasser Rest 45 seconds
2016 05 31
It's max out week! This is week 6 of the cycle, and Saturday you'll be finding a heavy single/1 RM!
A. 3-position C&J - 5x1 - increase 5-10# from 5/16
B. Front squat - 5x3@85% of 1RM FS
C. 3 times through -- :30 max reps barbell roll outs, 1:00 rest, :30 max reps hang power cleans @70% of 1RM C&J, 1:00 rest. Try to maintain number of reps from 5/16!
2016 05 29
CF Football Total
Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
2016 05 26
A. Snatch from 4-6" blocks - 5x2 - increase 5-10# from 5/14
B. OHS - 5x3@85% of 1RM OHS
C. Alternate the following two movements: 3x8 (each leg) split squats (DB in front rack), 3x5 challenging box jumps. Increase weight and height from 5/14.
2016 05 26
***Attention there is CFFB Total Friday 5.27.15***
All Levels
DB Power Snatch – 1 RM *Find your 1 RM Dumbbell Power Snatch with each arm.
Conditioning
Complete 3 rounds: You have 90 seconds to complete the following: Sprint 100 yards 2 pood KB Swings – 30 reps *Rest 3 minutes between rounds.
2016 05 25
A. Clean and jerk - 1 C&J every 1:30 x 8 rounds - increase 5-10# from 5/11
B. Back squat - 5x3@80% of 1RM BS
C. 4 rounds of: 1:00 OH DB hold, 10 front squats w/ DB, 1:30 rest between rounds
2016 05 24
***Attention there is CFFB Total Friday 5.27.15***
All Levels Complete the following
On the minute for 8 minutes: Deadlift – 3 Reps Broad Jump – 3 Reps
*For Deadlift, use 80% of your 5 RM. *Each Broad Jump should be at least 90% of your max distance.
Conditioning
Complete as many rounds as possible in 12 minutes: 250 m Row Towel Pull Ups – 12 Reps 250 m Row Toes to Bar – 12 Reps
2016 05 24