1. CFNH Will be CLOSED in observance of our Independence Day this Thursday and Friday. Normal Open Gym Hours will be available Saturday.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .
Impact/Focus: Shoulder Press 3-3-3+ (week 3)
Work through the following sets of Shoulder Press using the percentage based sets outlined below.
To determine loads use a 1-rep Shoulder Press (90%) established on 06.17.2019 (week 1) linked HERE.
The final set is a ”+” set which means each athlete will attempt to execute as many additional reps as possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: Athletes that need Shoulder Press 1rep starting numbers may use the following link to a 1 rep maximum calculator tool linked below should other personal records for press rep ranges be available.
Post sets/reps/loads to comments.
4 Rounds for time of
9 x Front Squat (135/95lbs)
12 x Pull-ups
50 x Double-unders
Notes: Scaling for movements and rep schemes will be covered during whiteboard brief.
Post scores to comments.
Introduction to the High Pull exercise and basic proficiency set/rep assignments.