Just a friendly reminder that CFPHQ will be closed this Saturday due to the Tommy Hackenbruck Camp. CFP Strength will be open from 9am – 11am.
Fitness
A. Every 90 Secs for 5 Sets
3 x Power Cleans w/Bag
3/3 x Front Rack Lunges w/Bag
B. Take 10 Mins to work on MU/Kipping/HSPU progressions
C. 3 Rounds AFAP
15 x Heavy Russian Swings
15 x No Push-up Burpees
Performance
A. Every 90 Secs for 5 Sets
2 x Clean and Jerks
B. Take 10 Mins to work on MU/Kipping/HSPU progressions
C. 3 Rounds AFAP
10 x Deadlifts @ 225lb/135lb
15 x Bar over Burpees
(8 Min Cap)
Sport
A. Every 90 Secs for 5 Sets
Pause Clean (knees 3 Secs) + Hang Clean + Split Jerk
B. 20 x Muscle-ups AFAP
C. 3 Rounds AFAP
10 x Deadlifts @ 275lb/185lb
15 x Bar over Burpees
(8 Min Cap)
-Post results under comments
Performance:
A. @165
B. Done
C. 5:35
A. 115, 115, 120, 120, 125
B. Done
Can do a HSPU from two mats no problem, but can’t get one off of just 1 mat…. Still working on these!!!!
C. Performance Rx
4:34
A. fitness to get to play with the sandbags and save my shoulder and hip from C&Js
B. MUs
C. 4:56 @185lbs
Performance
A. 75# – 5 sets of 2
B. Unassisted pull-ups – sorta getting better, need more lat strength
C. 6:38 @ 95#, jumped over bar for all burpees (knee felt good today)
Great morning workout, fun to have it done already! Shawn, thanks for the pull-up tips!
Performance
A. 5×2 @165#
B. 7:11 Rx. Very tired by last round.
Sport:
A. 145-150-150-150-150
B. worked on MU’s and stringing them together. Got a couple sets of 2’s.
C. 4:24 Rx ( DL felt good. Burpees….. Well, they still suck!!!)
Performance:
A. 70#, 75#, 80# x3
B. Worked on pull-ups: green and blue bands
C. 6:58-DL@115 (heavier than I usually would go but I wanted the challenge)
70# clean and jerks
85# deadlifts
4:44
Performance
A. 85lbs. Felt good to go up in weight. Nate helped me identify a problem in my form on my clean as I lower into the squat. Definitely something I’ll be working on.
B. Worked on HSPU. Got my first one! Still need to work on getting into the handstand a little more smoothly.
C. 4:42 @ 85lbs. Nice quick workout, and was one I was able to push pretty hard on. Exercise-induced asthma when done, so you know it was good. 🙂
performance
A. I think I progressed to 130#, felt pretty good for my PR being around 145.
B. HSPU– I have a few strict.. need to work on coordinating the kip.
C. 4:47Rx
Performance
A: 85# was comfortable, but I think I have my form down well enough to try and up the weight
B: Worked on kipping PU. Can’t do regular ones, so this is a challenge. HSPU – scared to death of falling on my head, which I just about did on my only time getting vertical
C: 6:25 @165# I think this is my best deadlift so far