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06.05.2014

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DSC_0058All of us at CFNH would like to wish Josh (Joshstache) a big goodbye. Today he will be moving to Houston, TX to take a promotion with his work. It has been an honor to have him as an athlete and friend over the past 3 years. We will certainly miss your character and personality around the gym. Best of luck to you Josh.

Warm-up Drills
8:00 Athletic Warm-up
Jog/Sprints
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility

Impact/Focus: Pause Front Squats
The following percentages are based off of 3RM Front Squat from 05.28.2014. Each repetition is completed with 2-second pause at the bottom of the squat position. This is noted with “020 Tempo”. Warm-up sets should be done at normal speed.

3 x 70% 020 Tempo
3 x 75% 020 Tempo
2 x 3 x 80% 020 Tempo

Post loads to comments.

“After Burner”
Complete as many rounds/reps as possible in 5:00 of
8 x ‘American’ KB Swings (32/24)
20 x Mountain Climbers (2ct)
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
8 x KB Snatch (32/24)(4L/4R)
20 x Double-unders
Rest 1:00
Max Reps x 3:00 of
Sledgehammer Strikes

Post rounds/reps completed to comments.

Samy Daghir

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