07.24.2014 020We would like to welcome Kaleigh, Rich, Dan, Gina, SuSu, Kris, and Steve (not pictured) to the CFNH family! They just graduated the on-ramp program. Warm-up Drills I. Run 400m II. 5-4-3-2-1 reps of Ring Rows KB Swings (24/16) Air Squats (Wall Therapy) III. Mobility Impact/Focus: Deadlift 5-3-1+ 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% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% Post sets/reps/loads to comments. "Karen" For time 150 x Wallballs (20/14) Notes: All athletes should be recording their times as this will serve as a "Benchmark" to build upon. Let's end this week with a classic. Post times to comments.
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2 Responses to 07.25.2014

  1. Peter says:

    “Dead Lift 5-3-1”:255 #
    “Karen”: 11:11 PR!

  2. Kerri says:

    Karen 7:57 rx

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