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-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x Hollow Rocks
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Complete as many rounds as possible in 3:00 of
4 x Handstand Push-ups
6 x Power Cleans (135/95)
Rest 1 minute. Repeat for a total of 3 cycles.

Post scores to comments.

Samy Daghir

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