April 19, 2010
April 23, 2010

The warmup began with an new move, the “5 Count lunge” along with Scorpions and Situps.

Push Press, working up in sets of three to an estimated 5RM range. Once the weight is determined:
We moved through the sets with enough rest to recover for the next round of Push Press. Great explosive work.

Finished with 3 rounds of windshield wipers.



  1. Sara says:

    Nice different kind of workout. Really enjoyed the seated box jumps. I worked with 85lbs on the bar.

    after class I also did some muscle-up progression work.

  2. SaltyHat says:

    worked with Peter and Brendan, both of whom pushed themselves so hard that they decided to up the weight on the push press in the middle of the workout. I used 145 for the push press, and all of us used the 24″ box for the jumps.

  3. edgy reggie says:

    I enjoyed this workout because it was different.

    Push press and seated box jump: I worked up to 64.5kg (142 lbs.) on the push press. For the seated box jump, I used the 22″ box; I didn’t have the confidence to use a taller box. Thanks to Orlando for suggesting the plyometric jump (“hop”) immediately after the box jump.

    Post-class skill work: I did some weighted pull-ups, band-assisted handstand push-ups, rope climb, grip work, and lots fo stretching.

    CFDC’s own ODB…is ready for…