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11.07.2013

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Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
5 x Pull-ups
10 x Hollow Rocks (2ct)
15 x Wall Squats
III. Mobility

Impact/Focus: Back Squat/Front Squat
Continue with your current plan for the squat cycle.

I. Back Squat
5 x 65%
5 x 75%
5 x 75%
5 x 80%

II. Front Squats
5 x 65%
4 x 75%
4 x 80%
4 x 85%

Post sets/reps to comments.

“Sure Fire”
For time
Row 250m
15 x Handstand Push-ups
9 x Snatch (115/85lbs)
Row 500m
12 x Handstand Push-ups
7 x Snatch (115/85lbs)
Row 750m
9 x Handstand Push-ups
5 x Snatch (115/85lbs)

Post scores to comments.

Samy Daghir

4 thoughts on “11.07.2013”

  1. “Front Squat” : 135 x 4
    “Sure Fire” 15:15 Window Stink bugs/85#

    Nice job by CFNH Athletes in the competition tonight!!! Congratulations.

    Reply
  2. “Front Squat” : 135 x 4
    “Sure Fire” 15:15 Window Stink bugs/85#

    Nice job by CFNH Athletes in the competition tonight!!! Congratulations.

    Reply

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