Monday

Coach B!

This week some of the Coaches got the opportunity to attend the Crossfit Weightlifting Certification. This weekend was full of information and fun from a man who is a truly a master at Olympic Weightlifting, Mike Burgener. He is a man that has such a presence and commend when he is teaching because he truly loves what he does. His excrement got the whole group excited. Not bad for a guy that is 68 years old!!! Not only did we have a great time but we learned a lot about weightlifting not for us but for YOU all. The way that things were broken down was so simple and easy to understand. And if you know me you know me I love simple! Have a great week guys and can’t wait to see you guys hit it hard this week!!!
Coach Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Scap retraction
– wall squat
– 20 second plank hold
– 5 pulls from postion 1 *focus on dip

FITNESS-
A.1 Front squat x 3 x 5
A.2 Strict pull up variation x 5 reps x 5 sets @ 20×2 tempo
+
10 minute ascending ladder
kb swing
goblet squat
ring row

PERFORMANCE-
A.1 Front squat – 5 attempts for a heavy single
1 = 2-3 @ 50%
2 = 1 rep @ 60%
3 = 1 rep @ 70-80%
4 = 1 rep @ 80-90%
5 = HS
A.2 Strict pull up x 5 reps x 5 sets @ 20×2 tempo
+
10 minute ascending ladder
1 hang squat clean @ 70% of clean max
1 MU
2/2
3/3
4/4
etc.. for the 10 minutes

*sub for MU is CTB pull up x 2.. 1/2, 2/4, 3/6 etc..




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