Great resource for Coach Rip's videos here: Squat Videos
CFFM SWOD [Refer to 02.14.11]
Back Squat 3x5 add 5lbs from last workout.
Press 3x5 add 2-5lbs from last workout.
CORE WORK:
GHD Situps 3-4 x 20-25
GHD Hypers 3-4 x 20-25
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CFFB SWOD
Back Squat 5 x 1 @ 85% 1-RM
Floor Press 5, 5, 5, 5, 5 (RM)
CFFB DWOD
5 rounds (not for time)
Max rep towel or rope pullups
Sprint 100-yds
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CFG Prep, Tapering Wk #2
SWOD = CFFM SWOD + CORE WORK
DWOD = 30-min gymnastics skill practice
