Events for November 2022

CFDC Athlete Spotlight: Andrew F.
October 21, 2014
Thursday, 10/23
October 22, 2014

IMG_5591

Warm-Up
2 rounds of
12 reps Jumping Jack Combo (1 Jumping Jack + Split Jack)
12 Squats
12 OH Band Pull-Aparts
12 Push-Ups

Strength – C&J (30min)
– – Prep Sets – –
2 x 3 Clean Extensions + 3 Hang Clean Hi-Pulls + 3 Hang Power Cleans + 3 Jerks
– jerks may be push, power, split, or some combination of all three

– – Work Sets – –
1 x 2 Clean + 1 Jerk @ 50%,
1 x 2+1 @ 60%,
1 x 2+1 @ 70%,
1 x 2+1 @ 75%,
1 x 2+1 @ 80%,
3 x 1+1 @ 85%
– Cleans may be power of full; jerks may be push, power or split (lifter’s choice!)

Finisher
6min Ladder of DB Rows & DB Squat Clean:
2 Single Arm DB Rows (1/side)
2 Single Arm DB Squat Clean (1/side)
4 DB Rows (2/side)
4 DB Squat Clean (2/side)
6 DB Rows (3/side)
etc.
– do NOT have to alternate sides each rep, but must do an equal number per side each time, regardless of how the reps are separated
– DB rows done in the plank position

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