On Saturday June 16th The man behind Performance Power Training (PPT) Sam Starlin will be at CFDNR, schooling all of you durning a FREE 2 hour seminar. Start time is 10:00am. Again, this seminar is Free to all CFDNR athletes, so please take advantage of this opportunity to learn some new stuff and understand how the programming works.
Please Note: Mullets and Fanny Packs are not required just highly suggested.
Warm Up: 5 mins
2 Rounds
10 Single Unders
8 Push Press unloaded bar
10 Double Unders or attempts
8 Anchor point T-2-B
Mobility:
2 min T-spine Drill
2 min/side Lax Ball Chest Smash
Strength: 15 Mins
Strict Press **90% + 5 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 16 Min cap
50 Double Unders 2:1 single unders
50 Sit-ups
5 Box Jumps 24/20
40 Double Unders
40 Sit-ups
5 Box Jumps 24/20
30 Double Unders
30 Sit-ups
5 Box Jumps 24/20
20 Double Unders
20 Sit-ups
5 Box Jumps 24/20
10 Double Unders
10 Sit-ups
5 Box Jumps 24/20
Post Score on white board.
Elite Competition Class
1. Conditioning
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
2. Skills
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds
Brother Bro’s Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch x 1 rep
Start at 70% of 1-RM Power Snatch & build to today’s heavy across the 8 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90-95%
C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat
*Set 1 – 1 rep @ 90%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 6 reps
(Goal weight should be 80-85% of 1-RM Clean)
Performance Power Training
Wednesday, MAY 23rd, 2018
Active Rest Day
400m sled drag
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
10min EMOM:
10 Bench Press AHAP
-then
100 Dbl KB walking lunges (70 each hand)
*every drop, 20 cal bike