A. Weightlifting 101 – returns in 2 weeks. Pencil it in!
B. Our Annual Summer Burner Scaled Team Competition has been announced. See Facebook event page for details.
C. Many new faces in the gym, members please make sure to introduce yourself.
D. Paleo Power Meals starts delivery next week! We will post in the CFF Private FB group by end of week with details.
Fitness / Performance:
a. Back SqT – 5-7 sets of 4-6 reps at 75-80%
b1. Heavy DB Manmakers x 2-3 reps
b2. Speed work: flat on stomach, sound of spring up from of burpee, rebound into 2 broad jumps
*b1&b2 – superset x 7-8 sets. Rest accordingly between – treated as strength / speed work
1k run x 3-5; rest 2:30-3:30. Athlete specific .
a. GHD Situps – 3 x 25; looking for quick sets; rest accordingly between
b. 12 min of banded hip work – side steps, movement etc
c. 4 x 15 banded dead bugs
d. Single arm banded rows – 20 reps each side x 3 sets
e. Dynamic stretching 10 min MINIMUM