8.26.16 “Diane”

August 25, 2016
Blue Hills Hiking!!!

Blue Hills Hiking!!!

ANNOUNCEMENT:
The Endurance Club is meeting at the blue hills mountain for a trail run and hike. Join coach Nick Sarruda, Coach Haley and the CFB Endurance Club at 12pm this Saturday at the base of the mountain for an awesome workout. All members welcome from all locations.

 

FITNESS & LIFESTYLE

Skills : 10 Minutes HSPU practice

“Diane”
21-15-9
Deadlifts (225,155)
HSPU

15 minute cap

All HSPU should be strict unless you are a competitor or you have been off the abmats for sometime.

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×10 Barbell Back Extensions

ENDURANCE
For Time:
Run 1 mile + Row 2k

OLY
EMOM 10
3 Unbroken Power Cleans
-add each set up to max – start at 50%

 

 

PERFORMANCE & SPORT

A. Deadlifts
3×5 at 75%
3 second negative and no bouncing – kiss the ground

B. “Diane”
21-15-9
Deadlift (225,155)
HSPU

C. Front Rack walking lunges
5 sets of 20 steps – heavier than last week

D. Extra Credit OLY or ENDURANCE (choose your weakness)
this should be a separate session.

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