“First night of CFNH’s Olympic Weightlifting Class is in the books!”
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
5 x Scap Pull-ups
10 x Air Squats (wall therapy)
III. Mobility
Impact/Focus #1: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
Impact/Focus #2: Press 5-5-5+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“A Kettlebell Humbler”
2 Rounds of AMRAP (4:00 x 2:00 rest)
7 x American KB Swings
7 x Goblet Squats
10 x KB Push Press (5L/5R)
Post scores to comments.
Skill Development: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10
Seems I am the only one doing this, but never mind!
“Back Squat” : 155 # x 12 maybe an under-estimate?
“Press” : 85# x 9
“A Kettlebell Humbler” : 2 + 10/2 + 11 (24/24/16kg)