• CFSB “Cindy needs to row”
  • Strength: 1. Power snatch + OHS 60%,70%,75%,80% x 2 x 1+1 2. Power clean + Front squat + Power jerk 60%,70%,75%,80% x 2 x 1+1+1 Conditioning: cal row ring dips

  • January 29, 2015
  • CFSB “Cleans- dissected”
  • Max Week – EMPHASIZE STANDARDS AND NO-REP ACCORDINGLY Strength: Find 1RM – 30 min (cont.) 1. Back squat 2. Press 3. Push Press 4. Deadlift 5. Front squat 6. Overhead squat 7. Snatch 8. Clean & Jerk 9. Thruster 10. Turkish get-up 11. Box jump Conditioning: Hang power cleans (135/95) Front squats Shoulder to overhead

  • January 28, 2015
  • CFSB “Iron sharpens iron”
  • Strength: Find 1RM – 30 min (cont.) 1. Back squat 2. Press 3. Push Press 4. Deadlift 5. Front squat 6. Overhead squat 7. Snatch 8. Clean & Jerk 9. Thruster 10. Turkish get-up Progress to barbell if need be 11. Box jump Use plyo-boxes Conditioning: D.U. (150 singles) Deadlifts (225/185) HSPU Air squats

  • January 27, 2015
  • CFSB “How strong is your Fran?”
  • Strength: Find 1RM – 30 min (cont.) 1. Back squat 2. Press 3. Push Press 4. Deadlift 5. Front squat 6. Overhead squat 7. Snatch 8. Clean & Jerk 9. Thruster (off rack) Conditioning: Alt DB Snatch (30/20% BW) T2B Burpees C2B Wall balls (20/14)

  • January 26, 2015
  • CFSB “How fast are you feeling?”
  • Strength: Find 1RM – 30 min (cont.) 1. Back squat 2. Press 3. Push Press 4. Deadlift 5. Front squat 6. Overhead squat 7. Snatch 8. Clean & Jerk Snatch and C&J same day Conditioning: 10′ to mobilize Row Sprint

  • January 25, 2015
  • CFSB “Hold up the world… overhead”
  • Strength: Find 1RM – 30 min1. Back squat2. Press3. Push Press4. Deadlift5. Front squat6. Overhead squat  Conditioning: power snatch (95/65)pull ups  

  • January 22, 2015
  • CFSB “Row, row, row your…”
  • Strength: Find 1RM – 30 min1. Back squat2. Press3. Push Press4. Deadlift5. Front squat Conditioning: Rowing Pistols Push ups

  • January 21, 2015
  • CFSB “Frankenstein kinda day”
  • Strength: Find 1RM – 30 min1. Back squat2. Press3. Push Press4. Deadlift Conditioning: Box jumps (24/20) (RX+ 30/24) KB swings (53/35) (RX+ 70/44) Wall ball shots (20/14)  

  • January 20, 2015
  • CFSB “Reach for the sky”
  • Strength: Find 1RM – 30 min1. Back squat2. Press3. Push Press Conditioning: Ground to overhead (135/95) (Rx+155/115)Lateral burpee over bar

  • January 19, 2015
  • CFSB “Legs feed the wolf”
  • Strength: Find 1RM – 30 min1. Back squat Strength program if not 1RMBack squat5-5-5-5-5 Conditioning:D.U. (singles)Goblet squats (24/16kg)TTB

  • January 18, 2015