A. STRENGTH (Day 3/Week 1) Dumbbell Alternating Press – 3 x 10 (20 reps total) Close Grip Bench – 3 x 12 Bentover Rows – 2 x 15 Reverse Curls – 2 x 10 “Yeah Buddy!!” Back Squat – 1 x 20 or 5 x 7 Pull-overs – 1 x 20 RDL – 1...Read More
A. STRENGTH (Day 2/Week 1) Clean & Jerk – 3 x 3 Power Cleans from Low Blocks – 3 x 3 Power Jerk – 3 x 3 Dumbbell Power Cleans – 3 x 5 Weighted Pull-ups – 3 x 10-12 B. CFP Daily WOD WOD ONLY -Post results under comments Read More
Notes – The prescription for the Strength Training program will change daily. Somedays the strength program will be prescribed before the daily WOD, other days vice versa. You will also see additional speed/agility drills and accessory work to help condition the athlete. It would be ideal to split the daily WOD and strength training sessions...Read More
