Competition: Monday, January 6th, 2020
*The State of CVCF 2020 Address HERE
**New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun.
1) 2 sets of:
10 Alternating Bird Dog w/Mini Band @ Feet
10 Belt Squats No Weight
50ft Lateral Monster Walk Right/Left
For quality/warm-up. Do a 3rd or 4th set as needed for warm-up.
2) Back Squat: 7 sets of 10
Rest 2-3 minutes between sets. Use the same exact loading you used last Monday.
3) Front Squat – Every 2:00 x 3 sets: 5-3-1
Use the same exact loading as last week or add 5-10lbs across the board depending on how difficult last weeks efforts were.
4) 7 minute Up Ladder:
2 Bar Facing Burpees
2 Deadlifts 225/155
Workout is performed 2+2, 4+4, 6+6, and so on until 7 minutes is up.
1) Row: 3 x 1200m
Rest 3 minutes between intervals. Perform at the same exact pace as last week.
2) Double Kettlebell Front Rack Hold: 3 x 1:00 @ 70/53
Rest 1 minute between sets.
3) Single Leg Glute Ham Raise: 4 sets of 6/side
Rest 90-120 seconds between sets. Use ample assistance to focus on activation and position.
4) Airplanes: 4 sets of 3/side
Rest 60 seconds between sets.
5) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE