Upcoming 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 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to a heavy 2-rep Hang Clean.
Hang Clean (above knee) 2-2-2-2-2
Post loads to comments.
Impact/Focus #2: Press
Warm up with 3 sets x 5 reps before completing the workload below.
Press 5-5-3-3-3
Notes: Today the focus will be on proper setup and positioning of the press. Athletes should prepare to test a 1-rep max next week during our baseline testing week.
Impact/Focus #3: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10
“Hang Clean” : 125 x 2 (135 F)
“Press” : 95 x 3 (105 F)
“Impact/Focus”: Mostly done, need little push at the top of the G-H Raises – but and improvement.
Hang Clean: 145×2 Yay!
Press: 85×3 Double Yay!
“Hang Clean” : 200×2
“Press” : 165×3
“Impact/Focus”:
Back Extensions x 3 sets of 10
Glute-Ham Raises x 3 sets of 10