Friday 10182013

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.



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 


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) 


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  


11 Responses
  1. Sara Jech

    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

  2. Cally

    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!

  3. Staci Vinz

    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!!!)

  4. Laura S

    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)

  5. Cory L

    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. 🙂

  6. JennF

    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

  7. Keith

    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