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10.21.2015

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IMG_3283ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 200m
II. 6:00 Coaches Choice
III. Mobility

Impact/Focus #1: Press 5-5-5+
Work through the following sets of Press 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 Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat
Against 15:00 clock, athletes work up to a heavy 2-rep Front Squat.

Front Squat 2-2-2-2-2

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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