Posted in

-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 200m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

Impact/Focus: Sumo Deadlift
Warm up as needed with three sets of 5 reps at incrementally heavier weight before completing the following workload. Increase weight across sets as form allows.

Sumo Deadlift 5-4-3-2-1RM

Post loads to comments.

Complete as many rounds/reps as possible in 13:00 of
10 x DB Snatch (50/35lbs)
15 x Toes-2-Bar
20 x Goblet Walking Lunges (32/24kg)

Post scores to comments.

Skill Development
I. Pick from this week’s options that have not yet been completed; select according to personal goals or individual weak points that require remedial training to overcome. Get some, freaks.

Samy Daghir

2 thoughts on “10.02.2015”

  1. “Sumo Deadlift”: 1 x 475lbs
    “Arborization”: 4 rounds +2 reps rx’d+
    Notes: @32kg-GWL’s/75lb-DBS)

    That was a great training session this morning; thanks Chase, John, and Marion…


Leave a Comment