Friday 04.05.2019

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IMPORTANT NOTICE
CFNH will be closed this Saturday during our Open Gym Hours (04.06.2019).
Normal Hours will resume Monday.

Warm-up Drills
I. Coach’s Choice
II. 2 rounds of
10 x Deadlift
10 x Barbell Row
10 x Sumo Deadlift High Pull
10 x Front Squat
III. Mobility

Impact/Focus: Deadlift 5 x 5 (Week 2)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (75% of 5RM)

Notes: To determine today’s workload, athletes should use their 5RM established on 03.29.2019. A link to that training blog post found HERE.

Post loads to comments.

“Skunktional”
5 Rounds for time of
(vs 15:00 time cap)
10 x Burpees
100ft x Forward Slamball Throw (30/20lbs)
10 x Slamball (30/20lbs)
100ft x Over-Shoulder Slamball Throw (30/20lbs)

Post scores to comments.

Skill Development: Midline Conditioning
**Time Permitting & Optional**
3-5 Rounds for quality of
25ft Lowcrawl Slamball Roll (30/20lbs)
10 x Abwheel Roll-outs
-or-
10 x Stationary Inchworms
(kneeling or standing as able)

Samy Daghir

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