• john
    12/11/2017

    November 13th – 18th

    Monday 11/13, Week 11 –Taper Warm up 1 MInute Row- steady pace 1 Minute Jump Rope w/ mixed DU’s 2 sets; Front Foot elevated split squat x5-6 -use moderate weight Front Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets Knee Stretch + Spiderman Lying Lateral Leg...

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  • 17504947_10154811399459597_3997332234106449496_o
    05/11/2017

    November 6th – 11th

    Monday 11/6, Week 10 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- 4×3 *reference...

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  • group2
    02/11/2017

    Friday, November 3rd

    Warm up 2 sets; Hanging L-sit hold (10-15 sec) Knee Stretch + Spiderman Stretch Back Raises x10-12 Squat w/ mini-band x5-6 (light to moderate) CF Fitness A. Back Squat (to box) 4×3 *refer to 10/27 for loading B. 5 MIn AMRAP; 10 Pushups/ Incline Pushups 5 Inverted Rows Rest 3 Minutes 5 Min AMRAP;...

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  • 17359308_10154783393409597_3126330238551103321_o
    01/11/2017

    Thursday, November 2nd

    Warm up; 2 Sets Row 150M 3-4 Strict Pullups/ Ring Rows 4-5 Goblet Squats -moderate to heavy Knee Stretch + Spiderman Back Raises OR Goodmornings x10 CF Fitness A. Hang Power Clean (hip) + Front Squat (1+2) x6 -refer to 10/26 for loading Performance A. Clean 75%x2, 80%x2, 85%x1x2, 90%x1x2 B. CF Fitness...

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  • 21427366_10103622270029045_6493219359664299758_o
    31/10/2017

    Wednesday, November 1st

    Warm up; 2 Sets Handstand Practice- 30 Sec. Russian KB Swing x10 (moderate) Spiderman Stretch Bench Press x6-8 (light to mod.) CF Fitness A. Bench Press- 4×4-6 –Reference 10/25 for loading B. For Time; 10 Deadlifts –moderate 15 Pushups/ Incline Pushups 10 Deadlifts 20 Pushups/ Incline...

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