*CFNH Saturday Open Gym 9-11AM
MONDAY HOLIDAY SCHEDULE: 10AM-2PM ONLY (to support running in general as well as Chase’s epic coming of age tale)
Normal Hours return on Tuesday (Day after Marathon Monday).
We look forward to supplying support materials to CF Reclamation for their event this weekend… And we all know who’s preparing for the Chase of a lifetime. Marathon Monday looms.
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)
Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.
Skill Development: Pistol/One-legged Squat
Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.