Workout of the Day: Saturday, 1.15.14
A little weekend reading:
Are you Recovering or are you just Resting? - there’s a DIFFERENCE!
Why I’m Changing my Tune on the Paleo Diet – change is a good thing.
“The will to win is nothing without the will to prepare.”
― Juma Ikangaa
COMP PRACTICE, 8-10am: led by Record.
Are YOU interested in being a part of the Competitive Team at CFCC? Email firstname.lastname@example.org for more information!
A. 20-30 minutes of goat work for warm-up.
B. 10 minutes to find best # for the following complex: Power Snatch + Snatch
4-minute AMRAP (all-out):
15-12-9-6 reps of:
Power Snatch (95/65)
-15 minutes rest
50 Thrusters (95/65)
D. Finisher: complete 3 x 10-12 reps of Back Extensions
AND, complete Muscle-ups x 4-6 reps x 3 sets *don’t have to be unbroken – if you are more proficient at MU change the rep range to 8-10.
E. If time permits, Crossover Symmetry.
STRONGMAN WORKOUT OF THE DAY:
4 rounds for max reps, teams of 3-4:
0:00-1:00: tire flips
1:00-3:00: strict pull-ups
3:00-6:00: Russian KBS, heavy
*one athlete working at a time