5.17.2013 [friday]

Clean & Jerk, Snatch:  From above the knee: Snatch: 15:00 work up to a 1RM Clean & Jerk: 15:00 work up to a 1RM Metcon: 4 Rounds: 10 weighted Abmat Sit ups 10 Barbell Front rack walking lunges 135/95# 50m Sled Push +90/50#

05.10.2013 [friday]

Explosive: Lateral Bounds 6×4 Clean & Jerk, and Snatch: From above the knee: Snatch 8×1 OTM @ 80% C&J 8×1 OTM @ 80% Unilateral Lower Body: Barbell reverse lunge 2×10 5/side alternating Midline & Monostructual: 4 Rounds: 5 Deadlift @ 75% 10 Weighted Abmat Sit ups 150m Row


Fun weekend?  I hope so, mine was.  I played in an Exiles alumni rugby game here in Mount Pleasant.  I scored twice and remembered how rough and fun a game it is! Then I spent the rest of the weekend helping a fellow CFW’er, who just so happens to be my brother-in-law, move his family […]