Competition Prep – MN LWC’s – March 22nd MN State Highschool championships – March 8th Cycle 1 – Week 4 – Session 1 Session 1 A.) Sots Press – 4×5 Pull Progressions / Bar work B.) Snatch – 3×1 @ 80% Clean and Jerk – 3×1 @ 80% RDL’s – 5×5 C.) Core Mobility –...Read More

Every spring time there is a special event that takes place at the “nostalgic” Eastview Rec. Center in St. Paul Minnesota. There is the smell of spring in the air, the sound of crashing barbells, as all of the regular crowd shuffles in. Of course I am talking about the Minnesota Local Weightlifting Club Championships....Read More

This week we have a post from one of our very own Rob Myers! Rob wrote this piece about squatting for submission in the new O-lift magazine. If you ever have a cool story or article related to life at CFP please let us know we’d love to post it!   Why do we squat?...Read More

Cycle 1 – Week 1 – Session 1 Program Goals – Consistency at heavy weights (80% and up), Meet prep for the Minnesota State Champs in March, PR’s and new numbers at the end of March. Program intensity – 80% A.) Sots Press – 4×5 and Pull Progression B.) Snatch – 3×1 @ 80% Clean...Read More

Strength, It is something that is built over time, there is no fast way to becoming strong. It is a constant daily effort to improve and maintain. Like a mountain being heaped up slowly by the tectonic plates beneath the earth’s crust, strength is slowly built by the continual training stressors you place upon your...Read More

Cycle 3 – Week 3 – Session 5 Intensity – 90% A.) Sots Press – 3×5 Muscle Snatch – 4×2 Barwork / Pulls   B.) Snatch – 1 rep at 95% – If 95% meaning you hit it on your first attempt, you may keep going until your first miss. Clean Pulls – 4×2 Front...Read More

Cycle 3 – Week 3 – Session 4 Intensity – 90% A.) Sots Press – 3×5 Split Jerks – 5×2 Barwork / Pulls   B.) Clean – 3 Position DL + full clean – Target goal is 80% after that 2 misses and you are done. Strict Press (front rack) – 6×5 GM – 6×5...Read More

Cycle 3 – Week 3 – Session 2 Intensity – 90% Notes: This is a load week but with great focus you should be able to make all of your lifts. A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork / pulls   B.) Snatch – 3 pos DL – Target goal is 80%...Read More

Cycle 3 – Week 3 – Session 1 Intensity – 90% A.) Sots Press Muscle Snatch + drop snatch – 6×1 Barwork / pulls   B.) Snatch – 3×1 Behind neck strict press – 6×5 RDL’s – 6×5   C.) Planks – 4 min. Mobility – 10 min. Extra – chest Thoughts for the day:...Read More

Cycle 3 – Week 2 – Session 4 Intensity – 80% A.) Sots Press – 3×5 Power Jerks – 5×2 Barwork/ Pull Progression B.) Power Clean – 3-4 reps at 80% Strict Press (front rack) – 3×5 GM’s – 4×5 C.) Core – your choice 3 sets Mobility Extra – Shoulders Thoughts for the day:...Read More