Fri, Nov 6, 2015

Workout of the Day

—Warmup—

  • 1000m Row
  • 50m Bear Crawl
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 10 Deadlifts (65-95# bar)
  • 10 Hang Power Cleans (65-95# bar)
  • 10 Power Cleans (65-95#)
  • 10 Knees to Elbow
  • 5 Toes to Bar

—Strength—

  • Deadlift – 4 x 3

—Conditioning—

9 min. AMRAP

  • 350m Row
  • 5 Power Cleans (135/95)
  • 10 Toes to Bar

HERE’s a great article on the benefit of double and triples instead of a bunch of 1RM’s just to prove how tough you are (and soon to be injured…). Most of you have heard me say this more than a few times, so now you can hear it come from T-nation as well. Good food for thought and more validation as to why our CF535 Strength & Conditioning program is designed like it is!

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