Monday, February 5th, 2018

 

What to expect this week?
Monday
Day 1, Week 1 Deadlift Cycle. KB deads, carries, and lunges
Tuesday
Regular CF – Rowing, Jumping, Pull Up Bar Gymnastics and Core
Endurance – Rowing, Pull Up Bar Gymnastics and Core
Wednesday
Front Squats at percentages for time, light squatting/pressing, moderate pulling and burpees
Thursday
Regular CF – Jumping, running and pressing
Endurance – Pressing, light pulling and jumping
Friday
Moderate pulling, pull up bar gymnastics, rowing and light squatting
Saturday
Light squatting to press, biking and dumbbells – team style

Deadlift Cycle – Day 1 – Week 1

5 Reps @ 65% of 90% of 1RM
5 Reps @ 75% of 90% of 1RM
5+ Reps @ 85% of 90% of 1RM

8 Minute AMRAP:
10 Double KB Deadlift
60ft Farmer Cary (Down and Back)
10 Alt. or Jumping Lunges

L1: 53/35# L2: 70/53#

Mobility/Core
2 Rounds:
10 25/15# Plate GHD Hip Ext.
10 Weighted Plank Up Downs (45/25#)

L2
Max 5+10
Richard 8+10
Aimee O 5+18
Angie 7+1
Tonya 6+10
SueAnn 7+14
Aubree 8+4
PDiddy 9+11
Jordan 7+10
Tammi C 7+10
Big Ben 7
Sully 8+10
Shaq 7
Jeff W 7+4
Erin M 9+3
CarolAnn 8
Brett 8+6
Chase 8+10
Kristin 5+2
Terra 9+4
Jenny 8+6
Christa 8+12
Marion 7+14
Travis B 8+17
Smitty 9+8
Chris S 7
Herder 7
Josh 6+14
Loveland 8+3
Zach 8+11
Kapitan 8+3
Heim 8+4
Danny 6+1
SM 9+6
Vance 9+15
Sp K. 9
Adam 5+16
Alan 5+10
Jen R. 7+12
Sarah 9+2
Megan 9+3
Erika 7+3
Coltt 8+12

L1
Paytra 7+6
Isaac 6+10
Andy D 7
Simons 8+11
Michelle W 7+12
Barb 6+4
Jon S 8+5
David 6+11
Amy 9+9
Carol 6+11
Mckay 5+14
Mandy 9+2
JLord 7+5
Scotty 7+10
A Mckown 10
Jen C 7+2
Cory 11
Rebecca 8+4
Grace 9+15
Hollywood 8+14
Travis 7
Bill H 7+1
Annie 8+12
Christy 9+19
John 6+17
Dave 6+12
Kevin 8+2
Chris 7+14
Nate 7+14
Travis 10
KK 7+1
Christine 7+1
Darren 7
Jeff 6+1
Aaron 6+4
Michelle 8+5
Tracey 8
Deanna 7+4
Nataleigh 7+10
Trina 8+11
Jen L. 9+6
Portia 8+1
Carrie 7+12
Nicole 8+12
Michelle 5

Mod
GLord ALT
Jared ALT
Shawn 6
Ted 6+4
Nicholl 10+4
Laura T 6+5
Thomas 7+3
6’9″ 6+15
Anne 4
Brad 8+12
Wilma Jane 7+8
Walter 9+8
Melanie 7+10

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text