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08.08.2016

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13925167_1116428921736439_2121566328601514404_nCFNH!! We have officially filled 45 backpacks for the Manchester Christian Church and the New Hampshire Fisher Cats who are trying to provide school supplies to under-resourced students in city of Manchester! A special thank you to:
Whitney, Jeff, Ray, Brenna, Sharon, Mel, Draya, Chase, Randi, CJ, Katelyn, Peter, Ben, Karen, Abby, Russ, Yvonne, Charity and Krysta!! This community continues to amaze me everyday!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.

Front Squat 3-3-3-3 @ 85% 1RM

Notes: Warm-up weights should facilitate four working sets of three repetitions each at 85% of individual Front Squat single repetition maximum.

Post loads to comments.

“Bar-nastics”
Complete against a 12:00 clock
Run 800m
Then, in the time remaining complete as many reps as possible
3-6-9… x Thrusters (95/65)
3-6-9… x Toes-2-Bar

Notes: For the ascension ladder, athletes will climb 3 reps each round. For example Round 1 is 3 x Thrusters and 3 x Toes-2-Bar, Round 2 is 6 x Thrusters and 6 x Toes-2-Bar, etc…

Post time for run and total reps to comments.

Samy Daghir

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