We would like to welcome Graham, the newest member of our CFNH community.
ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Press
5 x Klokov Press
7 x Overhead Squat
10 x Walking Lunges
III. Mobility
Impact/Focus: Overhead Squat 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 1-1-1-1-1-1RM
Notes: Athletes should plan to achieve their max effort attempt within 5-6 singles. Plan to limit yourselves to no more than 3 attempts at a PR weight. Get some, freaks!
Post loads to comments.
“Violent Vertical”
Complete as many rounds/reps as possible in 10:00 of
2-4-6-etc…x Power Clean (155/105)
10 x Box Jumps (24/20)
Post rounds/reps completed to comments.
295# (back squat)
112 Rx.
OHS: 110# PR!
Violent Vertical: 89 reps (95#)
“OHS 1RM” – Sub Back Squat – 185#
“Violent Vertical” : 92 Reps (105#/24″)