Meet at 0530 in the powerlifting room...
Strength:
Front squat 3x5
Conditioning:
20 min amrap:
5 pull-ups
10 push-ups
15 air squats
Friday, 5 December 2014
Meet at 0530 in the powerlifting room...
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 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.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
Post total of all four lifts to comments.
Thursday, 4 December 2014
Meet at 0530 in the 3rd floor weight room...
Conditioning:
Complete 5 rounds:
50 lbs Pull Ups – max reps
100 yard Farmer’s Carry – AHAP
100 yard Farmer’s Carry – AHAP
*For farmer’s carry walk out 50 yards, back 50 yards.
Post total reps and load used to comments.
Wednesday, 3 December 2013
Active Rest Day...
Double unders and muscle up progressions
If you don't own a rope, or you're still struggling with double unders, I highly recommend the Buddy Lee rope. It's reasonable priced and it has a bit of weight to the rope which helps you control the speed better...the secret to double unders is control and timing and it's easier when you can actually feel the rope.
Double unders and muscle up progressions
If you don't own a rope, or you're still struggling with double unders, I highly recommend the Buddy Lee rope. It's reasonable priced and it has a bit of weight to the rope which helps you control the speed better...the secret to double unders is control and timing and it's easier when you can actually feel the rope.
Tuesday, 2 December 2014
Meet at 0530 in the powerlifting room...
Strength:
Conditioning:
Strength:
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning:
Complete 5 rounds:
You have 90 seconds to complete the following:
315 lbs Deadlifts – 4 reps
Dips – Max Reps
Dips – Max Reps
Post total ring dips to comments.
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