Monday 10/16, Week 7 Warm up 2 sets; Front Foot elevated split squat x5-6 -use moderate weight Mini-band Pause Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets Knee Stretch + Spiderman Lying Lateral Leg Raise x5-6/ leg CF Fitness A. Front Squat 4×6-8 B. 4 Sets...
Tuesday 10/10 Warm up 2 sets; Row 150M Samson Stretch Kneeling BTN Snatch grip Press x6 Single leg glute bridge x6 per leg CF Fitness A. Hang Power Snatch + Overhead Squat (2+1) OTM x10 Sets **Only go as low into the overhead squat as experience and mobility allow, for a safe and balanced position.
*We are moving into Week 6 of our current cycle of programming. At this point, when we usually have been back squatting on Mondays, we will now be front squatting. Over the next six weeks we will be focusing on the front squat in order to improve the recovery in the clean and strength in
Monday 10/2, Week 5 Warm up 2 sets; Front Foot elevated split squat x5-6 -use moderate weight Mini-band Pause Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets Knee Stretch + Spiderman Lying Lateral Leg Raise x5-6/ leg CF Fitness A. Front Squat 4×8-10 B. 15-12-9-12-15...
Monday 9/25, Week 4 Warm up 2 sets; Front Foot elevated split squat x5-6 -use moderate weight Pause Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets Knee Stretch + Spiderman Lying Lateral Leg Raise x5-6/ leg CF Fitness A. Goblet Squat- 20RM B. 3 Sets, no rest; 10 DB...