Wed, 01092013

Weightlifting Wed is here! 7:30p. Join us!!!!

Announcements:
1. Link to Google Doc for 30 Day Challenge will be up today/tomorrow. Enter your points daily to be involved.
2. All SFH Products are in stock
3. Construction is moving along. Thank you for everyone’s patience.

Events:
1. Our 2nd In house Competition is coming! Sign up! Google Doc is on the CFF Facebook Group Page. This is for everyone

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Buy In:
Row 400m
20 Back Ext
20 AbMat
5 HSPU
10 Pull-ups
15 Push-ups
20 Squats
25 Walking Lunges
Then,
GROUP Mobility

Fitness / Performance:
A. Strict Press 1.1.1 x 3 @21X1
*target is above your 3RM if possible
B. AMRAP 15 – Tester
14 Walking Lunges
12 Push Press (115/85)
10 T2B/K2E

Competition:
1)
A. Strict Press 1.1.1 x 3 @20X1
B. Back Squat 5×5 @20X0
2)
A. AMRAP 15
14 Walking Lunges with #
12 PP (115/85)
10 T2B

Rest 15

A. Accumulate 2 min in an L Sit
B. EMOM x (x) for (x) reps each – Muscle Up Training / Progressions
^Nothing too long or too high in reps. Keep it low, technical and fluent.
C. Lever Practice

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LiveFree Weightlifting:
1. Snatch – Triples (floor) Highboards
2. Clean Pull /Clean/Jerk
3. Snatch High Pull 3×2 (Highboards)
4. Front Squats 5×3 @22X1

LiveFree Barbell:
ME Upper
A. Bench Press @31X1 – Banded (Green/Blue)- 1RM
B. Weighted Pull-up 5×3 @21X0
C. DB PP (Single Arm) 3×8 (each arm)
D. Bent Over Rows 5×2

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