Wednesday 01.22.2020

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Bethany, resident baddie of CFNH prepares to head to the Mascara and Muscles individual competition in Burlington Mass this weekend! Get some, ninja!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 9
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Savoir Faire”
Versus a 15:00 Running Clock:

Complete as quickly as possible before moving into the ascending AMRAP that follows

Row 70/49 kcal

Then, in the time remaining work as far through the following ladder of reps/movements as possible

1,1,1 … x Rope Climbs
3,6,9 … x Slamball (40,30/20,12lbs)
3,6,9 … x Burpees

Notes: Scaling for Pull-ups is 2:1, Scaled Rope Climbs are 1:1 for today’s rep scheme adjustments.

Post scores to comments.

Skill Development
Mobility efforts to prime the movement patterns for tomorrow’s Heavy Deadlift training.

Samy Daghir

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