Monday 07.01.2019

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1. CFNH Will be CLOSED in observance of our Independence Day this Thursday and Friday. Normal Open Gym Hours will be available Saturday.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Jump Rope Run in place x 1:00 +
Run 200m Pose Position Practice
II. Dynamic & Static Mobility

Impact/Focus: Shoulder Press 3-3-3+ (week 3)
Work through the following sets of Shoulder Press using the percentage based sets outlined below.
To determine loads use a 1-rep Shoulder Press (90%) established on 06.17.2019 (week 1) linked HERE.
The final set is a ”+” set which means each athlete will attempt to execute as many additional reps as possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Athletes that need Shoulder Press 1rep starting numbers may use the following link to a 1 rep maximum calculator tool linked below should other personal records for press rep ranges be available.

Link: 1-Rep Maximum/Percentage Calculator

Link: Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

“Burn Up”
4 Rounds for time of
9 x Front Squat (135/95lbs)
12 x Pull-ups
50 x Double-unders

Notes: Scaling for movements and rep schemes will be covered during whiteboard brief.

Post scores to comments.

Skill Development
Introduction to the High Pull exercise and basic proficiency set/rep assignments.

Samy Daghir

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