“cardio sandwich”
row 500
run 400
10 rounds
10 goblet squats@53/35
10 hr push-ups
once 10 rounds are completed:
run 400
row 500
Level I – 35/25, row 250, run 200
Level II – 35/25, row/run rx
Level III – 53/35, row/run rx
Level IV – 53/35, row/run rx
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05/16/2013
Friday 5.17.13
1. Split Jerk
2RM, from the rack.
2. “Truth or Darius?”
AMRAP 3×3
12 push press 95/65
12 barbell lunges 95/65
rest 2
05/16/2013
Thursday 5.16.13
Collin
1. deadlift
2-2-2-2@85%1rm/rest 2 min between sets
2. “Christine”
3 rounds
row 500 meters
12 deadlifts@B/W
21 box jumps@24/20
05/15/2013
Wednesday 5.15.13
“Fran”
21-15-9
thrusters@95/65
pull-ups
Level I – 65/45, banded or jumping pull-ups
Level II – 75-85/45-55, banded pull-ups
Level III – 85-95/65, pull-ups
Level IV – 95/65, pull-ups
05/14/2013
Tuesday 5.14.13
So psyched for this weekend to see CFN athlete Jack Hile compete . You should all really try to make regionals. It’s such an inspiring weekend. CFN will have a tent set up. Come by and have some fun.
1. Squat Clean
work on the skill
No heavier than 135/95
2. “Nunchucks and Nutella”
15-12-9-6-3
power clean@115/95
run 200 meters before each set of cleans
Level I – 65/45
Level II – 85/55
Level III – 95/65
Level IV – 115/80
05/12/2013
Monday 5.13.13
1. overhead press
10-10-10-10/rest 2 min between sets
from the floor. last set should be the heaviest
2. “Ivan the terrible”
2 rounds
row 300
30 kbs@70/53
30 burpees
Level I – 35/25, 15 burpees
Level II – 53/35
Level III – 53/35
Level IV – 70/53
05/11/2013
Saturday 5.11.13
Chalk is just an excuse to rest
1. Hang power snatch
1-1-1-1-1-1-1-1-1-1 heavy
I am not asking you to work to a max. All reps should be heavy, but good.
2. AMRAP 8
10 hang power snatch@75/55
20 abdominal rotations
05/10/2013
Friday 5.10.13
1. Low bar back squat
3-3-3
2. “Jayne’s Town”
4 rounds
10 pushups
20 box jumps 24/20
30 air squats
rest 2 minutes
05/09/2013
Thursday 5.9.13
Simone
1. Gymnastic Skill
L-Sit
accumulate 2 min
2. 4 rounds
sled push 50 yds@275/190
rest :30 sec
20 UB wall balls
10-20 UB pull-ups
rest till it’s your turn again
05/08/2013
Wednesday 5.8.13
1. Power clean
3 as heavy as possible
If you are new to the movement practice the skill. No heavier than 115/80
2. “The League”
21-15-9
power cleans@135/95
hspu
CFN iPhone App
Mandy Baker Photography
Jodie’s book
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Graysons blog
05/18/2013
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