We want to thank CFNH athlete Mike Munroe for running our row clinic on Saturday. It was a huge success and everyone was able to make a huge improvement on their technique!
ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.
Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Ring Rows
10 x Medicine Ball Cleans (20/14)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat (Wk3)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Evolutionary Convergence”
Complete as many round/reps as possible in 12:00 of
5 x Clean (135/95)
10 x Handstand Push-ups
Run 200m
Post rounds/reps completed to comments.
“Back Squat 5s” : Did a reset to 125# x 5 x 3 to get technique improved.
“Evolutionary Convergence”: 2 + 11 (HSPU w/2Abmats, Strict(ish)/95#
Back Squats: 110×5
Evolutionary Convergence: 2 rds (1 @ 65# and 1@ 70#) with 20# DB Push Press
Whoops…make that 25# on the press
Back Squat: 150#x5
“Evolutionary Convergence”: 2+11 (1 ab mat + 10# skinny plate)