Thursday October 16, 2014

CF864 Strength and Conditioning

But he said to them, "It is I; don't be afraid."
-Jesus (John 6:20)

If you listen to your fears, you will die never knowing what a great person you might have been. 
-Robert H. Schuller

Constantly Varied - Be Prepared 

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

How much skill work have you done this week? Not sure what to include in your skill work? What do you suck at the most? How did you do on TGU's (Turkish Get-ups?) DU's (double-unders) Power Cleans, Squat Cleans, Strict (palms forward) pull-ups, Hollow Rocks, etc...the list goes on. Don't just stand around when you get to the gym waiting on the buy in to start (this is not designed to be a warm up.) Arrive in time to warm up and do skill work before the buy in.


a.) Warm-up/Skill Work/Mobility 

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

c.) Strength - Squat Clean 3RM 
    Week 2 - Build up to a tough set of 3 

d.) Conditioning - EMOM 10

10 Push-ups (strict, no sag / HR)
100 Meter Sprint (50M and back)


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