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)
9 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