• 30/09/2018

    Powerbuilding & Weightlifting- Week 9

    Powerbuilding  Day1 A. Back Squat- 3×2 *one of these sets should be at (or above) your heavy 2 from last week. B. Front Squat 2×5-7, 1XAMQRP(-20%) *if you did NOT make 7 reps in the first two sets last week, don’t add weight. Aim for more reps in the AMQRP set as well. C. Reverse

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  • 28514465_10215166518093593_4896317571785814922_o
    23/09/2018

    September 24th – 29th

    *Link to Powerbuilding & Weightlifting Programs **Link to Accessory Work Monday 9/24 Week 8 CF Fitness A. Goblet Squat Proficiency Test- complete 25 goblet squats, using 50% of your bodyweight @30X1- tempo. Inability to maintain tempo, range of motion, or position FOR ANY REASON, will pinpoint individual...

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  • 23/09/2018

    Powerbuilding & Weightlifting- Week 8

    Powerbuilding  Day1 A. Back Squat- Build to a heavy double B. Front Squat 2×5-7, 1XAMQRP (-20%) *Note; these are NOT heels elevated w/ narrow stance C. Reverse Lunge 3×16 -heavy but sustainable for 16 steps (8/leg). -Increase weight from last week. You may use a bar on your back if needed....

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  • group2
    16/09/2018

    September 17th – 22nd

    *Link to Powerbuilding & Weightlifting Programs **Link to Accessory Work Monday 9/17 Week 7 CF Fitness A. Goblet Squat 5×8-10 -you should be able to increase the weight from last week. B. For Time; 10 KB Cleans -moderate 20 Walking Lunges 10 KB Cleans 20 Walking Lunges 10 KB Cleans 20 Walking...

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  • 16/09/2018

    Powerbuilding & Weightlifting- Week 7

    Powerbuilding Day1 A. Back Squat 85%x2x2, 90%x2 B. Heels elevated, narrow stance Goblet/ Front Squat 2×6-8, 1XAMQRP(-15%) *if you did NOT make 8 reps in the first two sets last week, don’t add weight. Aim for more reps in the AMQRP set as well. C. Suitcase Carry Walking Lunge 2×20 -heavy...

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