Clint; 295lb C&J PR. Good luck this weekend sir !
Function:
Front SqT – 5RM @32X1
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Conditioning:
Amrap 6
3 strict pull-ups
6 thrusters 95/63 75/53 etc
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Post class:
becomplete:
1. Bike : 10 min :20/:40
2. 5 rds :10 hs hold, 20 banded scap squeezes , 10 pvc dislocates
3. Crossover symmetry
Coach Ed
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Teams of 2
A. Power clean + Push Jerk; to max in 14 min
Rest 2-3
B. Running lock
Amrap 5 chipper format
300m row
30 / 25 cal bike
30 t2b
30 box jumps 30/24Rest
Rest 3 min
amrap 12 alt 1/1
10 hang power snatch 95/63
burpees over bar
12 dB thrusters (6 one arm 6 the next)
6 burpees over db
35 double unders *modify all accordingly
Masters?!?!?!?!?!?!?!?!?
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All Phases:
Amrap 30
400m run
21 Russian kB swings 53/35
15 pull-ups
9 strict Hspu
*must complete a 400m at 30 min mark to finish workout
**modifications :
pull-ups —> jumping or ring rows.
Strict HSPU to abmat, kipping or DB strict.
Run: cut distance
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Post Class:
becomplete:
1. single arm snatch / OHs mobility focus 10-15 min
2. 10 min YOGA flow session , upper body focus – choose a YouTube / romwod etc video of your choice
3. split Positions – 3 min in each. Accumulate
4. 180-240’ crab walk working on improving position
5. 5-7 min stretching wrists specifically
6. Crossover symmetry. – lightest bands – Recovery
Horrrrr-ray for Tuesday.
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Announcements:
Nutrition challenge is Live! FB group has link to google drive document for all points. Remember, accrued points to date are on board at gym also. Measurements / body fat % times and availability in group.
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Function:
A. Single leg KB deadlift 12-15 reps x 4 quick sets. 1
Min rest between alternating sides and rest etc
B. AMRAP 7
10/8 cal bike
60′ walking lunge
10 alt db power snatch 50/35 40/30 or less where needed
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Post class:
Becomplete:
1. Weighted plank. Max weight did 5 x 1 minutes
2. Sorenson hold : 1 min hold x 3 setS
3. 5-7 min of shoulder flushing ; via flow yoga and just body weight we can start.
4. 4×15 banded scap squeeze with 1-3 second pause At hold
5. 10 min minimum on ankles and hamstrings
7. Crossover symmetry protocol
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Running:
Track
1. Warm Up
– 800m easy
– 800m as hard straights – easy turns
2. Main Set 1
– 6 x 200m moderate effort on 10sec rest
3. Main Set 2
– 10 x 100m repeats on 60sec: complete a fast 100m then turn and run slowly back to the start. The next repeat you go on the minute. The effort on the 100m’s if fast while holding form
4. Cool Down
– 800-1200m easy
Our 30 Challenge Day Nutrition Challenge kicks off! You can still register through the end of the day today to partake. Click HERE to see blog post and info on the challenge. Tune into the podcast and get registered!
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Function / Fitness:
A. Squat up to 8 RM + 2X8 @90%
A2. SS with hspu workout specific to you
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AMRAP 3
6 front rack alt lunge 155/103 135/93 115/83 etc
3 bar lateral burpees
*heavy but unbroken is goal
Rest 6 repeat
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Post class:
Becomplete:
1. accumulate 240’ in crab walk
2. 4 x 6-8 KB windmills each side
3. 3-4 sets of med Russian twists – 14-18 alternating
4. 100 banded face pulls + 50 pvc or banded dislocates + 50 dB rear fly’s (light)
5. crossover symmetry
“Please be locked out”
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All phases:
A. Back SqT – 3.3.3 cluster. : 10 count between – to max in 20 Ish minutes
B. 3 rds
20/16 calorie bike
15 t2b
10 deadlifts (body weight)
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Track day with Coach Steve Fluet kicks off today. Leaving CFF about 12-12:30. It’s $25 per person for today 12:30-3 and tomorrow 9a-12p. So $25 for potential of almost 6 hours of training. No brainer! Everyone is welcome who wants to learn techniques of running, pacing, breathing.
Announcements :
A. Our Nutrition Challenge kicks off Monday! Click HERE to listen to the podcast discussing the review.
B. See FB group for details on the challenge.
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Function:
A. Skill Session: coach led
B. EMOM X remainder
Minute 1: 2 wall wall walks + 10 hard pulls on rower
Minute 2: 5 burpees + 10 wall balls
Post class:
Becomplete:
1. 5-7 min of crab walk worm
2. Ape walk – 3-5 min
3. Splits – 2-3 min each position and straddle
4. Couch stretch. 3:30 each side
5. Crossover symmetry
Team Thursday
Teams of 2:
A. Power Clean + push Jerk (same plane); 14 min
Rest 2-3
B. Alt rds – 11 min
10/8 cal bike
10 t2b
10 Russian kB 70/53
10 box jump overs 24/20
Rest 4 for transition and rest
8 min chipper
50 partner WB sit-ups
50 burpees to plate
50 hang power cleans 155/103
Max cal bike
Waking up to new podcast being live and learning that 2-3 more will be up by the end of the weekend ????????
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Nutrition Info is live on the CFF Blog; with Registration Link. Click HERE. Nutrition podcast coming shortly to review. Also remember, 12:30 Sunday for a group meeting. Not mandatory, but will be good for everyone to attend.
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Weightlifting Wed
Function / Fitness / Performance:
A. Bench press kB / dB Bench Press – 5×10 ; ascending
B. Seated Arnold DB Strict Press – 6-8 heavy reps x 4 sets
C. Back Rack reverse step Lunges: 12-14 alt steps (backwards)
C2: superset with above. :12 max effort sprint on machine of choose
Post class:
D. becomplete:
1. accumulate 3:30 in each split position
2. 10 min dynamic focus stretching, Flow yoga type
3. DB upright row into external rotation scap work; double db’s (light) x 8-10 each side same time, x 3-4sets
4. Single Arm OHS mobility work 8-10 min
5. Crossovery symmetry
Did you miss our Masters Training Day?!?! Stay tuned for the next and upcoming masters events and training options.
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CFF Nutrition Challenge kicks off Monday, April 16th (Updated). Full details coming soon and we are very excited for this to roll out. We will have a meeting April 15th, 12:30pm, at the gym for all participating.
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Function:
A1. Standing, Double Arm DB Press 8-10 rep’d x 5 sets each side
Rest 1 min before superset
A2. Double OH Hold to seated and back up x 5 reps ; rest 1 min before next set at A1.
*** standing straight up Press DB’s overhead to full lockout. While holding and standing back up against a 20-24″ box, sir back and down to box. Pause for 1-2 seconds on box and stand up. This is working stability + mobility. Athlete can get heavier here also.
B. EMOM x 20
Minute 1: 15/12 Cal row
Minute 2: 10-12 burpees
Minute 3: 12 DB thruster (6 one arm, 6 the other)
Minute 4: Rest
*modify accordingly
D. Post a Class:
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BECOMPLETE:
1. TGU; light focused work 24 alt reps
2. 100 banded scap squeezes + 100 single arm db rows’s light (50 each arm) + 100 abmat situps
3. 3 x 15 back extensions
4. DB rear fly’s 4 x 15 seated bent over
5. Scap work
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Running:
Session 1: Track if you can
1. Warm Up
– 800m easy
– 800m as hard straights – easy turns
2. Main Set 1
– 7 x 400m on an easy 200m recovery- effort is fast but not too fast that your form falls apart
3. Main Set 2
– 800m moderate effort
4. Cool Down
– 800m easy
