Jul 01

Jul

01

STRENGTH
Deadlift (3's)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x 8 reps**

**"The Rule of 8." You must get 8 reps...Your goal is still to go for max reps on set 6. If you get 8 in one set, you're done. If you need to stop after 4 - that's fine - you'll go again, and keep going, until you have completed 8 reps.

READ MORE

Jun 30

Jun

30

STRENGTH
Bench Press (3's)*
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x 8 reps**

**"The Rule of 8." You must get 8 reps...Your goal is still to go for max reps on set 6. If you get 8 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 8 reps.

Superset with Barbell Rows x 6-8 reps

READ MORE

Jun 29

Jun

29

STRENGTH
A) Take 15 Minutes to work up to a 1RM Front Squat @ RPE 9
B) Every Minute On the Minute for 12 minutes complete:
1 Snatch

CONDITIONING
For time:
30 Burpee Box Jump Overs (24/20)

READ MORE


Our Store


CFCJ - UPCOMING EVENTS


Event Date: May 30, 2014