10/28/2016

Upcoming local competitions:
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3-5 rds of Cindy

BUY IN

Front Squat:

Free:
One arm KB Front Squat
Complete 5 sets of 10 KB front squats on each side

RX:
4 sets x 4 reps
ascending

Comp:
3 sets x 5 reps
1 set x 4 reps
1 set x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%

SKILL

For Time:
10 wall balls 20/14
1 ring dip
9 wall balls
2 ring dips
8 wall balls
3 ring dips
...
...
1 wall ball
10 ring dips

free:comp: 

CASH OUT

ring or box dips
5 sets x 5 reps

MOBILITY

Triceps