Monday, October 8, 2018

Monday, October 8, 2018

(A) Warm Up

1:30 Slow Bike or Row
1 Round of “Cindy”
:30 second Samson Stretch each side 

Into…

1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

Into…

:30 Fast Bike or Row
5 Strict Presses
5 RDLs
5 Front Squats

(B) STRICT Pull Up Conditioning, Week #2

*You will need to look up your total number achieved last Monday on the CBCF whiteboard FB page and use the following percentages for this portion. This is NOT FOR TIME and the ROW is meant to be “active recovery” pace:

1:00 Light Row, 15% STRICT Pull Ups

1:00 Light Row, 20% STRICT Pull Ups

1:00 Light Row, 25% STRICT Pull Ups

1:00 Light Row, 15% STRICT Pull Ups

1:00 Light Row, 20% STRICT Pull Ups

1:00 Light Row, 25% STRICT Pull Ups

(C) “Not All Heroes Wear Capes”

5 Rounds:

400m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*RX (155/105)

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