Also, are you interested in using your powers for GOOD this Holiday season? Talk to the friendly people at the CFCC desk about how we’re hoping to give back!
Also, in case you missed it, here’s a little Monday Motivation for you:
Below, Liberty Barbell Club strutting at The American Open this past weekend. Coach Zoda placed 9th out of 38 of the best lifters in his weight class in the country. Jay Chen placed 13th out of 18th of the best lifters in the country in his weight class at his first American Open. We are SO proud of them and can’t wait for them to compete at Nationals (the next competitive step up from the American Open) in Salt Lake City in July!
WORKOUT OF THE DAY:
MOVEMENT PREP: Danny’s Warm-up.
-Lax ball hip flexors (2 min)Supine Leg Whip 5 each legKneel to lunge 10 each leg (alternating back and forth)Over-under the fence (30ft alternating) Activation: 4-5 min to find peak seated box jump
STRENGTH: Back Squat – work up to 85% of your max Back Squat, and then take 85% of your max and complete as many reps as possible in 8 minutes.
AMRAP in 12 minutes of: 20 Push-ups, 50 Air Squats
Below, Amy moving quickly through her air squats – if you’re doing 50 Air Squats multiple times today try having a strategy for them. Will you sprint through sets of 10? Will you keep a steady pace throughout all of them? Will you go as hard as you can until you can’t? Maybe try all three?
Jordan carrying a Jordan at the Rittenhouse Run last year!
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Hips and Shoulders, 5 minutes. 2 rounds of: Samson Step Lunge – 1 minute, Adductor Mob – 1 minute, Dead Bug – 1 minute.
STRENGTH: Front Squat: Complete 3 reps every 2 minutes for 20 minutes following these projected percentages: 1st set: 60% of best single x 3, 2nd set: 60% of best single x 3, 3rd set: 70% of best single x 3, 4th set: 70% of best single x 3, 5th set: 75% of best single x 3, 6th set: 75% of best single x 3, 7th set: 80% of best single x 3, 8th set: 80% of best single x 3, 9th set: 80% of best single x 3, 10th set: 80% of best single x 3.
CONDITIONING: Complete for time: 150 American KB Swings (1.5/1) – every minute (EXCEPT for the first minute) complete 3 Toes to Bar.
Below, Coach Ave finding somewhere to do a pull-up in Rittenhouse Park during the Rittenhouse Run of 2011!
MOVEMENT PREP: Lax Ball Pec Minor 1 minute on each side. Massage tight neck muscles and scalenes that are tight 1 minute per side. Activate Grip via Doc Perry for 10 seconds. 1 round of: Prone Ts – 10 reps + 10 second hold, Prone Lower Trap Extensions – 10 reps + 10 second hold, Glute Bridge – 10 reps + 10 second hold.
SKILL: Kipping! For newer athletes: a review of how to do it. For more experienced athletes: a review of the butterfly kip for those who would like to begin work on this skill. To those looking for a little practice time: complete posted skill work according to your level of ability.
FOR QUALITY complete: 5 rounds of: One set of unbroken pronated grip pull-ups (choose your band but complete no more than 10 reps per round), Mermaid Walk – 60ft.
Are you interested in Olympic Lifting for sport? This meet is coming up at the end of January and the Olympic Lifting Club at CFCC (Liberty Barbell Club!) is designed to create and prepare athletes for competitive Olympic-Style Weightlifting. If you want to learn to lift like Jay and Zoda, email email@example.com so we can get you started!
WORKOUT OF THE DAY: (STRONGMAN!)
5m general group warmup, but otherwise want to use TGU skill work as the warmup.
For time, In teams of 3:
9 laps Farmer’s walk (165/115 per hand, down and back)
9 KB Turkish get-ups, each side (2/1.5)
6 laps farmers walk
6 TGU each side
3 lengths farmers walk
3 TGU each side
One person working per team. 2 person teams scale down to 6/4/2 reps. Reps should be split as evenly as possible on the Turkish get ups.
7 Strength Training Myths for Women including this one: “This may be a hard pill to swallow, but steady-state cardio burns surprisingly fewer calories than you’d think.” Read the article to learn more!
The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN in the format of a kind of movement-oriented scavenger hunt. Everyone can participate, and ugly sweaters are
mandatory strongly suggested. Come join us on Saturday, the 21st!
If you’re looking for a place to ugly sweaters – check this out!
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball as needed, 4 minutes. AMRAP 6 minutes: Musical Wall Ball Slams – once you are out of the circle you must row until the whole team has run through the circle!
For newer athletes: a review of how to do it. For more experienced athletes: a review of the butterfly kip for those who would like to begin work on this skill. To those looking for a little practice time: complete posted skill work according to your level of ability.
CONDITIONING: AMRAP in 15 minutes of: 300m Row, 15 Pull-ups, 15 Push-ups, 15 Box Jumps (24/20).
TODAY (FRIDAY!) Jay Chen and Mike Zoda are competing at the American Open. Jay will go on first at 330pm PST (430pm EST) and Zoda will go on after him at 5pm PST (7pm EST). Stay tuned to Liberty Barbell Club’s Facebook page to see these two representatives of CFCC own the platform! The LIVE Webcast hosted by USAW is also here.
WORKOUT OF THE DAY:
3 mins lax ball hips and pecs
Pec roll – 30s/side in T, 30s/side in Y (add scorpion twist)
5 x 5s ohs wall hold with PVC. Toes ahead, feet closer. If super easy, sa kb ohs
POWER: SNATCH: High Hang Snatch, Hang Snatch, Overhead Squat with a 5-second
hold in the bottom – go up or down as needed completing this complex EMOM for 8 minutes.
ASSISTANCE WORK: WEEK B: 4 sets of 6 reps: Single Leg Deadlift (double kb loaded), TGU Sit-up to Hand (kettlebell loaded).
The Rittenhouse Run Costume Suggestions will involve Ugly Christmas Sweaters this year!
DON’T BE THIS GUY.