Wednesday, October 8, 2014

Thursday October 9, 2014


CF864 Strength and Conditioning


I have set the LORD always before me. Because he is at my right hand, I will not be shaken.

-Psalm 16:8

You are never too old to set another goal or to dream a new dream.
-C.S. Lewis


Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

a.) Warm-up/Skill Work/Mobility 


b.) Buy In - and ALL WODs start as a group.

c.) Strength - Squat Clean 5RM 
    Week 1 - Build up to a tough set of 5 

d.) Conditioning - AMRAP 12

5 T2B (palms forward)
7 Back Extensions (pause 2 seconds at top)
Push-ups (HR)

FORM! 


e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load


3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 


Back Squat - Monday's
Squat Clean - Thursday's


Have a great day!

Never Give Up!
Jay and Janice

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