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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday, October 7, 2013

Fitness:
A. Front Squat; 5 sets of 4 reps
B. 5 sets of 2 minutes of work + 2 min rest, every 4 minutes for 20 minutes:
5 Deadlift (BWT)
7 Wall Ball Shots (Heavier or higher than usual)
AMRAP Box Jump (step down) (20/16) in the remaining time

Health:
A. Front Squat; 5 sets of 4 reps
B. 6-7 sets, not for time, resting as needed:
3 Deadlift (BWT)
5 Wall Ball Shots (heavier than usual)
5 KB Clean & Jerk per side

Performance:
A. Front Squat; 5 sets of 4 reps
B. 5 sets of 2 minutes of work + 2 min rest, every 4 minutes for 20 minutes:
5 Deadlift (1 1/3 BWT)
7 Wall Ball Shots (30/20)
AMRAP Box Jump Overs (20/16)
Rest 2 minutes between sets

Coach’s Tips

For Part A, aim to get 5 working sets at the same weight, meaning you will build up to a heavy set of 4 reps, then do 4 more sets of 4 at that weight.  If you are new to CFW, you might not know what would be a suitable weight for this, so you can build up as needed on your working sets, but please make sure to write down the weights so that you will have an idea what to use next time we do front squats.  If you did the sets of 5 last week, aim to add about 4-5% to your numbers from last week, though this will vary from person to person. In Part B, you will be alternating work and rest in 2 minute interval.  During each interval, you will do 5 deadlifts, 7 wall ball shots, then as many box jumps as you can for the remainder of the 2 minute interval.  After you rest 2 minutes, you will start this process again for a total of 5 sets.  The deadlifts should be fast and easy, with absolutely no breakdown in form, choose your weights accordingly, scale to no more than 75% of your 1RM. The wall ball shots on the other hand, should be tougher than usual, but aim to still do them unbroken.  Finish with fast box jumps, or jump overs for performance.  If you tend to have any hip, ankle, knee or back issues that tend to be aggravated by jumping, please substitute KB clean & jerks or swings.  If choosing box jumps, please jump up and step down.

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