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07.24.2014 020We would like to welcome Kaleigh, Rich, Dan, Gina, SuSu, Kris, and Steve (not pictured) to the CFNH family! They just graduated the on-ramp program.

Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Ring Rows
KB Swings (24/16)
Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

For time
150 x Wallballs (20/14)

Notes: All athletes should be recording their times as this will serve as a “Benchmark” to build upon. Let’s end this week with a classic.

Post times to comments.

Samy Daghir

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