21-18-15-12-9 reps of:
95lb Dead lift
95lb Hang power clean
95lb Front squat
95lb Push jerk
Post time to comments.
For this workout you will do it Fran style...do 21 Dead lifts, 21 HPC, 21 Front Squats, 21 PJ, 18 DL etc... Keep working on the same bar. We'll do two groups for this and a third if needed. MAJ Richards will lead a quick demo to make sure everyone is tracking the movements at 0535. First group goes at 0550, make sure you warm up.
Great video on the CF community on the main site. Click here to watch.
For those of you new to the group, we use this site as an online log book. If you are not posting, you are missing some of the most important aspects of CF. One, it is a chance for all of us to see how we are doing. By this I don't mean you are checking out how you are doing in regard to the others, CF is a very individual journey, but it does hold you accountable. You know when you post whether or not you had any gas left in your tank, if you might have cheated a rep, or if you completely sold out and left it all in the gym. It also allows you to go back and have measurable reference to your work capacity. Shaving 5 seconds off a time is a big deal, hitting personal records (PR) is a big deal, we all should celebrate the successes of the group. Seeing folks get PRs no matter what they are is a far greater achievement for me and the other trainers than any of our own PRs. (Although we still enjoy getting them) So anyway, a lot of words to say post your numbers. You'll be glad you did. With that... here are the posts from the last time we did this on 4/7/09.