Aug 01

Aug

01

CONDITIONING
4 rounds for time of:
500m row
12 Overhead Squats (115/80)
6 Muscle-Ups

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Jul 31

Jul

31

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...no matter how many sets it takes

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Jul 30

Jul

30

STRENGTH
Six Sets of:
Bench Press x 3 reps*
Rest 2 min
Barbell Rows x 6-8 reps
Rest 2 min

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CFCJ - UPCOMING EVENTS


Event Date: May 30, 2014