Monday, 8 December 2014

Meet at 0530 in the powerlifting room...

Strength:
Front squat 3x5

Conditioning:
20 min amrap:

5 pull-ups
10 push-ups
15 air squats

Friday, 5 December 2014

Meet at 0530 in the powerlifting room...

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
Post total of all four lifts to comments.

Thursday, 4 December 2014

Meet at 0530 in the 3rd floor weight room...


Conditioning:
Complete 5 rounds:
50 lbs Pull Ups – max reps
100 yard Farmer’s Carry – AHAP
*For farmer’s carry walk out 50 yards, back 50 yards.
Post total reps and load used to comments.

Wednesday, 3 December 2013

Active Rest Day...

Double unders and muscle up progressions

If you don't own a rope, or you're still struggling with double unders, I highly recommend the Buddy Lee rope. It's reasonable priced and it has a bit of weight to the rope which helps you control the speed better...the secret to double unders is control and timing and it's easier when you can actually feel the rope.

Tuesday, 2 December 2014

Meet at 0530 in the powerlifting room...

Strength:

Power Snatch 2, 2, 2, 2, 2, 2

Conditioning:

Complete 5 rounds:
You have 90 seconds to complete the following:
315 lbs Deadlifts – 4 reps
Dips – Max Reps
Post total ring dips to comments.

Monday, 1 December 2014

Meet at 0530 in the powerlifting room...

Strength:
Squat 3×5 (add 5 lbs to last workout)

Conditioning:

Complete 6 rounds for time:
185 lbs Anyway Overhead – 3 reps
Pull Ups (Chest to Bar) – 6 reps
Push Ups (Clapping) – 9 reps
Post times to comments.


Tuesday, 25 November 2014

Meet at 0530 in the powerlifting room...

Strength:

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning:

Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 1.5 pood
60 seconds – Max Reps Strict Pull Ups
Rest 60 seconds between rounds.
Post total reps completed to comments.