April 16, 2023
Monday, 4/17: Back Squat and Met Con – Hang Squat Clean and Double Unders Tuesday, 4/18: Bench Press and Met Con – Single Arm Devil Press and V Ups Wednesday, 4/19: Met Con – Run, Pull Ups, and KB Swings & Accessory Work Thursday, 4/20: Row and Burpees to a target Friday, 4/21: Pause Tempo Deadlift Saturday, 4/22: CFDC SMACKDOWN 2023
May 5, 2022
Warm Up 3 Rounds 6 Alt T Push Ups 6 Spider Lunges 6 Prone Plate Retract and Press 6 Pause Hip Bridges Strength Bench Press (25 Minutes) Prep: 1×10 w/bar, 3×5 working up Work: 10-8-6-4-2 working up* Follow each work set with 25 Band Pull-Aparts *add no more than 10% each set (ex. 10@185, 8@205, 6@225, 4@245, 2@270,) Met Con Prep (3 minutes) 2×3 Strict Chin Ups+3 Burpees+6 Single DB Hang Clean and Jerks (3/side) Work For time (12 min cap) 40 Strict Chin Ups 60 Burpees 80 Single DB Hang Clean and Jerk (50/35, 40/side) Partition reps at will
May 4, 2022
Warm Up 3 Rounds 6 Rev Hand Spider Lunges 12 Alt Samson Lunges 6 Jump Squats 12 Jumping Jacks Prep (6 minutes) 1×5 High Hang High Pulls+5 High Hang Power Cleans (bar only) 1×5 Hang High Pulls+5 Hang Power Cleans (bar only) 2×5 Hang Power Cleans (working up) Strength Power Clean In 12 Minutes, work to a Heavy Power Clean Met Con Prep (6 Minutes) 10 Step Ups+10 Box Jumps 400 M Run 3 Power Cleans+10 Box Jump Overs Work 3 Rounds for Time (15 Min Cap) 3-2-1 Power Clean (185/125) 15-12-9 Box Jump Overs Run 400 M