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CFNH LeaderboardWarm-up Drills
I. Run 800m
II. 3 Rounds of
“Burgener Drill” (w/BB’s or PVC)
3 x Down & Up’s
3 x Elbows High & Outside
3 x Muscle Snatch
3 x Lands (jump feet to Pwr Rec Pos)
3 x Drops (full squat)
III. Mobility (Olympic Lift Emphasis)

Notes: The Burgener Drill (Triple Extension Method) is interchangeable with a Barbell/PVC dynamic movement warm-ups representing the Attitude Nation’s Catapult Method for those athletes who have learned/know it. Individual Coaches will be choosing whether a class led or individual based format best facilitates teaching, reinforcing, & refreshing the requisite skill sets pertaining to the Olympic Lift Options below.


Impact/Focus: Olympic Lift Option
Choose one of the following and work through the relative sets/reps assigned
I. Power Clean & Jerk 1-1-1-1-1
II. Squat Clean & Jerk 1-1-1-1-1
III. Power Snatch 2-2-2-1-1-1
IV. Squat Snatch 2-2-2-1-1-1

Notes: Athletes should choose movements (ie. Select from Clean & Jerk vs Snatch/then decide Power vs Squat) based on personal areas needing improvement with significant regard for technical proficiency. Clean & Jerk movements may always be a Clean & Split Jerk for those athletes who feel more comfortable recovering from that jump/footwork. If applicable establish 1RM with the best form possible. Technique is paramount and remains the foremost of priorities for beginners to emphasize.

Post sets/reps/loads to comments.

“Habitual Offender”
For time
Run 400m
30 x Deficit Push-ups
30 x American KB Swings (24/16kg)
Run 400m
15 x Deficit Push-ups
15 x American KB Swings (24/16kg)
15 x Deficit Push-ups
15 x American KB Swings (24/16kg)
Run 400m
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)
10 x Deficit Push-ups
10 x American KB Swings (24/16kg)

Notes: Standards for reps and scaling should go 10 x ‘Snake’ Push-ups to 10 x Push-ups to 10 x Deficit Push-ups (Rings, Plyo Push-ups, and Clapping Push-ups will appear again in a few weeks as our crew becomes more proficient in progress standards and their own understanding of gains per movement category). Deficit Push-ups involve using Bumper Plates, KB’s, or DB’s to elevate feet and hand positions; this stipulation effectively establishes a more challenging range of motion that athletes will be able to use for improved Push-up strength/stamina while also reinforcing mobility improvements through the chest-shoulder girdle. This tends to be an area we notice more and more frequently as a stubborn limiting factor in athletic progress with those athletes hailing from a traditional weightlifting background… but I digress.
Enjoy, freaks.

Post scores/details to comments.

Skill Development
Stretch, Foam Roll, Myofascial Release, Trigger Point Therapy, etc. Slow and smooth. Verbal socialization/logging thoughts from the training experience is highly encouraged.

Samy Daghir

3 thoughts on “04.02.2014”

  1. C&J: 135 lbs.

    Habitual Offender 20:37. I used 25# plates and a 20kg kettle bell, which apparently was more than I actually needed but hey, why not.


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