02.14.11 Be My Valentine!

Time for heavy squats again folks!

Monday, February 14
CFFM SWOD
Back Squat 3 x 5 @ 90% of 5-RM. *Reference Monday, January 24th for recent 5-RM
Press 3 x Max Reps @ 60% of 1-RM Rack Jerk. *Reference Thursday, February 10th for recent 1-RM
Supine Ring Rows 3 x Max Reps
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CFFB SWOD
Front Squat 5 x 2 @ 90% of 3-RM
Box Jump 5 x 2 @ 90% of 1-RM

CFFB DWOD
Complete 8 rounds:
Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill
*Rest 45 seconds between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.
Post fastest round.
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CFG Prep, Phase III, Wk 6
1.) 21-15-9 pullups + air squats
2.) Work to 3-RM Snatch
3.) WOD #1. (NFT/80%) “Chipper” 15 x Snatch @ 90% 3-RM + 50 GHD Situp + 75 SDLHP @ 75#
----break----
4.) WOD #2. (For time/100%) AMRAP in 30 minutes of 5 HSPU + 10 Toes-2-Bar + 15 KBS @ 24-k
5.) 1-mile cool down run + Yoga/Active stretch

02.04.10

Coach Rip: "The bench press is the best exercise for absolute strength in the upper body, because if allows the lifter to move heavier weights with the arms than any other exercise. It should be included in every barbell training program. But it is not the only lift we should do, and it frequently gets used as though it is."

CFFM Strength WOD:

Bench Press

"Intensity + Eccentrics" 1, 1, 1, 1, 1, 1, 1

*Refer to 01.22.10 for recent 5-RM

Core Work:

GHD Sit-Up & Hip Extension, 3 sets 15 reps each

CFFB SWOD:

(A) Power Snatch 5 x 2

(C) Power Snatch 8 x 2

CFFB DWOD:

7 rds for time of

Handstand holds for max time (note time)

10 Supine Ring Pull-Ups