Workout of the Day: Wednesday, 3.5.14

HEY, CFCC!  The Liberty Barbell Classic (April 26th-27th) is now OPEN for sign-up! Space is limited so be sure to sign up today!

Have you seen the new schedule? There are a bunch of new specialized classes on the weekly menu – check them all out here, and view the programming below!

Below, Coach Record helps her Strongman division of Liberty Barbell Club navigate the Stone over the Yoke. The first run of these classes began last night and we expect big things from the strong people in them!DSC_7269


MOVEMENT PREP: Lax Ball Hip Flexors, 1 minute per side. With a Partner, Band Distracted Spiderman Stretch, 1 minute per side. 1 round of about a minute of each: Monster Band Lateral Walks, Monster Air Squats, Monster Band Planked Stars. (15 min)
SKILL WORK: Power Clean and Jerk, then complete 4 sets of 2 reps every 90 seconds with the following progression: 50%, 60%, 70%, 70% (15 min)
5 minute amrap
10 box jumps, 24/20″
10 DL @ 165/115#**
rest 5 minutes
5 minute amrap
5 toes to bar
8 burpees
rest 5 minutes
30 G2O @ 95/65# AFAP
(30 min)
*In larger classes we will begin in 2 heats where one is 5 minutes behind.
**This should be less than half of your max for the purposes of sprinting throughout this short 5 minute piece.

SQUATTING ONLY – with Danny, 530pm.

Warm Up
Band distracted wall quad stretch or superman x 60 sec/leg, T-spine stretch over foam roller, Internal rotator stretch with PVC pipe x 30 sec/side
Movement Prep: 5 air squats, 5 air squats heels elevated, 5 air squats toes elevated x 3 sets
A. Front Squat – build to a peak of 2 in 15 minutes
B. Front Squat @ 65% of your peak of 2 – 2 reps EMOM x 12 minutes *focus on speed out of the bottom
C. Back Extension – x 10 reps x 3 sets, R60sec *time permitting

GYMNASTICS – with Danny, 630pm.

Warm up: 

20 jumping jacks
20 arm circles forward
20 arm circles backward
5 yoga push ups
3 wall walk ups (only 1/2 way)
Partner assisted thoracic extension w/ barbell (1 min), Partner assisted internal rotation (1 min/side), lat stretch (1 min/side)
3 wall walk ups (full)
Skill #1:
kipping pull ups OR butterfly pull ups (15 min)
Skill #2:
kipping hand stand push ups (15 min)
EMOM 10 min
-ODD: 3-5 HSPU (kip)
-EVEN: 5-7 Pull ups (traditional kip or butterfly)

RESTORATIVE YOGA with Arianna, 730pm.

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