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We want to thank CFNH athlete Mike Munroe for running our row clinic on Saturday. It was a huge success and everyone was able to make a huge improvement on their technique!

– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Ring Rows
10 x Medicine Ball Cleans (20/14)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk3)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Evolutionary Convergence”
Complete as many round/reps as possible in 12:00 of
5 x Clean (135/95)
10 x Handstand Push-ups
Run 200m

Post rounds/reps completed to comments.

Samy Daghir

4 thoughts on “04.25.2016”

  1. “Back Squat 5s” : Did a reset to 125# x 5 x 3 to get technique improved.
    “Evolutionary Convergence”: 2 + 11 (HSPU w/2Abmats, Strict(ish)/95#


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