**CFNH is Open for Normal Hours of Operation Today**
BE SAFE OUT IN THE SNOWY WEATHER, NINJAS!
Warm-up Drills
I. ROMWOD/Pliability or…
II. Set-up, Training Flow & Movement Review
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then… 3 Rounds of
8 x Air Squats
8 x Light AKB Swings
4 x Slurpees (3L+3R Step-into Burpees)
Impact/Focus: Power Cleans
Warm-up sets/reps building to a starting weight before working through the following:
9 Rounds, on the :90
Power Clean x
5-5-5-3-3-3-1-1-1 (barbell cycling/tap n’ go emphasis, climb weight as able across sets)
Post scores to comments.
“Snarles Barkley”
5 Rounds for time of
5 x Power Cleans (155/105lbs)
8 x Dumbbell Thrusters (50/35lbs)
15 x Toes-to-Bar
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Complete for Quality, Partition as needed:
1:00 x Cumulative L-sit Hold
2:00 x Cumulative Hang from GHD (bottom of GHD Back Ext. position, inversion table, supine w/legs up on wall, Hang from bar, etc.)
2:00 x Couch Stretch or other hip flexor mobility drill of choice (per leg, 4 min total)
1:00 x Seal Stretch
2:00 x Sit in bottom of Squat
ORRRRR…SPIKEBALL!!!!
