• 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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  • 22096183_10155421420869597_4680933266240286075_o
    09/09/2018

    September 10th – 15th

    *Link to Powerbuilding & Weightlifting Programs **Link to Accessory Work Monday 9/10  CF Fitness A. Goblet Squat 5×10-12 B. Every 4 Minutes x 5 Sets; Bike 12/9 Calories 10 Burpees 10 DB Thrusters- moderate Performance A. Back Squat 80%x2x3, 85%x2 B. Every 4 Minutes x 5 Sets; Row 200/150M 10...

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  • 08/09/2018

    Powerbuilding & Weightlifting, Week 6

    Powerbuilding  Day 1 A. Back Squat 80%x2x3, 85%x2 B. Heels elevated, narrow stance Goblet/ Front Squat 2×6-8, 1XAMQRP (-15%) *rest no more than 90 seconds b/t sets C. Suitcase Carry Walking Lunge 3×20 -heavy but sustainable for 20 steps. -Increase weight from last week. D. Back Raises 4-5×8-10,...

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  • jim1
    02/09/2018

    September 3rd – September 8th

    *Powerbuilding & Weightlifting Programs **Accessory Work Monday 9/3 Week 5 CF Fitness A. Goblet Squat 5×10-12 B. For Time: 8 Wall Balls 4 DB Hang Clean & Press 10 Wall Balls 5 DB Hang Clean & Press 12 Wall Balls 6 DB Hang Clean & Press 14 Wall Balls 7 DB Hang Clean & Press

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