Competition: Saturday, November 23rd, 2019
*Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE
**For Thanksgiving Week please be aware of the following schedule changes…
Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)
Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM
Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM
1a) 0:00 – 6:15 – Every 1:15 x 5 sets:
2 Tempo Clean Pull +
2 Low Hang Muscle Clean +
1 Push Press +
1 Behind the Neck Split Jerk
Work at light-to-moderate loads and use this as positional warm-up work.
1b) 7:00 – 19:00 – Every 1:30 x 8 sets:
1 Halting Clean +
1 Pause Jerk Dip +
Build loading from Part 1. Halt around the knee for 2-3 seconds. Build as heavy as deemed fit.
1c) 19:00 – 21:00 – Every 30 seconds x 4 sets:
1 Squat Clean Thruster @ 70-80%
Set a loading that you’re confident you can hit for all 4 lifts, but that is tough and physically demanding.
2) 20 minute AMRAP:
10 Dumbbell Strict Press 35/25
2 Rope Climbs 15ft
100 Heavy Rope Single-unders
10 Strict Toes-to-bar
Perform at 70-80% effort.
3) Single Arm Incline Dumbbell Bench Press: 5 set of 6-8 reps/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.
4) Football Bar Banded Pin Press: 3 sets of 20
Rest 90-120 seconds between sets. Light band tension, focus on being explosive off the pins.
5) Mobility: 10-20 minutes
Work on triceps, biceps, forearms.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE