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10984113_842020772510590_2015952178846286295_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 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

Samy Daghir

3 thoughts on “05.13.2015”

  1. “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.


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