A. Five sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single-Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
B. Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-Ups or L-Seated DB Presses
6 Ring or Stationary Dips
9 Push-Ups
C. Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
B. Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Clean
Chest-to-Bar Pull-Ups
A. Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds
B. Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
C. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
D. Three rounds for time of:
7 Shoulder to Overhead (185/125 lbs)
14 Bar-Facing Burpees Over the Barbell
21 Pull-Ups
NO CFOIB Kids Today
Enjoy your day out of school and see you Thursday