First Annual CFW Weightlifting Competition (Nov 2009)

Workout of the Day

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Happy Birthday to Krystin L.!

WEEKLY PLAN

Be sure to tackle these objectives *once each* sometime before next Monday. You can do them either before or after your workout. You can do multiple objectives on a day. But just try to make sure you get them done. You choose the day you want to do the objective.

3/week

• Heavy single deadlift. Perfect execution (including neutral cervical spine!!) required for successful rep. Report percentage of bodyweight lifted in heaviest successful rep to coach.
• 100 squats at 2020 tempo. Goal is perfect execution. I would like to see everyone hit at least 50 consecutive squats. Report highest number of consecutive squats to coach.
• Max effort in one set: toe pushups at 1010 tempo. Report number to coach.

Unlimited

• All of the above
• Tabata squats for total reps. Shooting for > 128 with good execution. If execution sucks, slow it down and do it right!!!!! Report total reps to coach.

Today’s Workout

A. 1 Round for time:

25 Right leg pistols
25 SDHP (95/65)
25 Left leg pistols
25 HSPU’s
25 Right leg pistols
25 GHD sit-ups
25 Left leg pistols
25 Burpees
25 Right leg pistols
25 Box Jumps (24/20)
25 Left leg pistols

B. Leg lift to L, hold (75s), finish toes to bar… don’t count the hold if the toes don’t make it back to the bar.

Nicole

Snatch heavy single; 85% of that 3×1

Overhead Squat 3×2 (approx 80% of 1RM)

5-4-3-2-1-2-3-4-5
single leg squat variation, left
single leg squat variation, right
box jump squat start to squat landing
rest 60 seconds

* aim to make each round more difficult on the way down and keep it as difficult as possible on the way back up.

Working the rings

“Rowing Michael”

Three rounds for time of:
Row 800 meters
50 Back Extensions
50 Sit-ups

Biceps to rings

Single leg squat 5×3

10 rounds for time of:

3 Box jump 34″
6 Ring Dips
9 Knees to Elbows