Monday, Aug 26 2013

Posterior/Speed Week 4

12 minutes 

Even Minutes - 3-5 Dead Lifts @ 80% of 1RM (Only do 4 to 5 if your bar speed & form remains perfect)

If you have a Max that is MEN- 2 x BW or LADIES 1.5 x BW then these are dynamic Deads- Drop from top- 

Odd Minutes- 3 Vertical Jumps into 3 Broad Jumps(Outside)

Jump as high as you can 3x consecutively directly into 3 consecutive broad jumps for MAX distance- JUMP HARD LAND SOFT

If jumping high or long is not your thing.....7 Slam Balls AHAP

Conditioning 

5 Rounds each for time

Sled Drag Sprint 

Men 135# Women 90#

Rest 2-3 minutes between sets 

Not a baby pic....But Leaha Kickin ass is just as good

 

Wednesday, Aug 7 2013

Partner Up and Complete These 3 Conditioning Tests
Partner's will time one another and count reps in all 3 events 

6 rounds for total Double Unders
30 seconds Max Double Unders 
30 Seconds in Plank (Scale to Push-up Position)


6 round Sled Pull for total distance (Around the trail in yard)
20 s Pull
40 s Rest 
RX = 135/90

2 x 200 meter Shuttle Run (10 x 20 meters) Score is total combined time of both runs 

WELCOME HOME MO!

 

Tuesday, Aug 6 2013

Push/Horizontal Pull

The percentages used in the strength progressions are extremely important- Try to be as close as possible

  14 minutes 

Even Minutes - 3 Strict Presses + 3 Push Presses @70% of Strict Press

Odd Minutes- Single Arm DB or KB Rows 5 each Arm 
AHAP with Perfect FORM

then 

8 minute AMRAP (Partner Up and Run 2 Heats) 

20 Sumo Dead Lift High Pulls 70/53 KB
20 Thrusters 75/55
20 Hang Power Snatches 75/55
20 Wall Balls 20/14

immediately into 2 minute max effort 
Row for Distance

Are you a Great Rower? Than you choose 2 minutes of 

Run for distance in back
or
Burpees 

AT CFC WE NEVER LEAVE A MAN BEHIND!