Monthly Archives: September 2017

monday 9.11.17

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Please fill out survey if you have not yet.

 

https://www.surveymonkey.com/r/7VMVF92

Also new morning schedule this week. 5:30am + 6:30am everyday.

hurdle jumps 4×5

burpee tuck jumps (individual reps, explosive) 4×4

PAUSE FRONT SQUAT: 4×2 1 sec pause at bottom then explode up:

Work at 75% of your 1RM Front Squat. Target 20lbs increase / week if work sets are above 285lbs. Target 10lbs increase / week if work sets are below 285lbs. Target 5lbs increase / week if work sets are below 200lbs.

7amrap

100 fs (95/65)

ME Burpee bar hop

wednesday 9.6.17

CFRTE1 Family,
Below is a link to a survey that will help us to collect your opinions and preferences regarding our search for a new gym “Home”. It’s really important to us that we hear from you, so please be honest!
Deadline is this Friday 9/8.
Thank you!!
https://www.surveymonkey.com/r/7VMVF92

Week 2 Deadlift (add 10 to 1rm before you take %)

3@70%

3@80%

3+@90%

OTM 10

6 Deadlifts (185/130) about 55-60% 1rm c+J

4 hang cleans

2 jerks min

Rnds 9+10 max s2oh

If you don’t finish all 12 reps in minute, finish the reps then rest the remainder of that minute

monday 9.4.17

PAUSE FRONT SQUAT: 4×2

1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat. Target 20lbs increase / week if work sets are above 285lbs. Target 10lbs increase / week if work sets are below 285lbs. Target 5lbs increase / week if work sets are below 200lbs.

Pyramid Double Helen Run

1200 meters

63 KBS (53/35)

36 Pull-ups

Run 800 meters

42 KBS

24 Pull-ups

Run 400 meters

21 KBS

12 Pull-ups

30min cap

Scale: can partner/ split reps but both must run.