1A. Dead-lifts 10x5 /90sec *increase load from last week
1B. Shoulder Press 10x10 /90sec *increase load from last week
2. Toes to Bar 10 moderate speed /30sec rest
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BS:
1. Back Squat 3x3 80% / 90sec
2. Front Squat 3x3 80% / 90sec
3. OHS 3x3 80% / 90sec
4. Power Clean + 3 Split Jerks x5 /3min Rest
5. 10 moderate toes to bar x 5 30sec rest
10 DAY SCHEDULE
Sat 1/15 -7am Single
Sun 1/16- Online Comp (optional)
Monday 1/17- Single (OFF for participants in Sunday comp)
Tuesday 1/18- Double
Wed 1/19 - REST DAY
Thursday 1/20- Single
Friday 1/21- Double
Sat 1/22 - 5K
Sunday 1/23 REST DAY
Monday 1/24 Single
Note: No Met-Con for WBS, optional 30min jog after lift session later in the day.
Black Sheep to do CFCC Met-Con include; Sunny, Sam, Nat, Kasey, Liz, Ang and Jason.
Post wt. used and time for met-con if applicable
Dead Lift: 5/5 185#, 5/5/5/5/5/5/5/5 205#
ReplyDeleteShoulder Press: 10/10/10/10/10/10/10/10/10/8 85#
Toes to Bar: 10/10/10/10/10/10/10/10
Deadlift: 5x5 #255, 5x5 #275
ReplyDeleteShoulder Press: 10x10 #80
Toes to bar: 10x5 (Did fast/Kipping)
Deadlift: 10x10@ 125lb
ReplyDeleteShoulder press: 10x10 @ 50lb
TTB: 10x5 fast kipping... oops
Dan: Deadlift: 245# all sets
ReplyDeleteShoulder press: 105# for 10,10,8,7,7,8,7,5;then 95# for 8,8
Toes to bar: 10x5 moderate pace
Erin: Back squat 200#
Front squat 165#
OH squat 95#
Clean and 3 splits 125#
Toes to bar: 10x5 kipping
Deadlift: 185lb 1x10, 195lb 9x10
ReplyDeleteShoulder Press: 85lb 10x10
Toes to bar: 10x5