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05.11.2015

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11096495_857890100923657_7414114179119687452_nUpcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:15 x Handstand Hold
5 x Pull-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm-up with 3 sets x 3 reps before working up to a heavy 2-rep Back Squat.

Back Squat 2-2-2-2-2-2

Notes: Today athletes should be focusing on ideal range of motion and technique under heavy load in preparation for next week’s 1-rep max back squat test.

Post loads to comments.

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups

Post rounds/reps completed to comments.

Samy Daghir

7 thoughts on “05.11.2015”

  1. Back Squat 345×2
    “Mary” 6 Rounds +22 reps

    I am amazed that for years I’ve thought the Rx for Mary was L sit Pull-ups… Dangit!

    Great way to kick off a sticky and humid Munday.

    Reply
  2. Back Squat 345×2
    “Mary” 6 Rounds +22 reps

    I am amazed that for years I’ve thought the Rx for Mary was L sit Pull-ups… Dangit!

    Great way to kick off a sticky and humid Munday.

    Reply

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