Monday, Nov 30, 2020

CFM Programming Overview WK27
https://www.youtube.com/watch?v=vRBCtpScV1E

Nov 30 Warm Up
https://www.youtube.com/watch?v=x5btlyXL-cA

Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

Click “Workout prep notes available” directly below for the full warm up

Back Squat 5-3-1
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%

Click “Workout prep notes available” directly below for the full description

Nov 30 Whiteboard
https://www.youtube.com/watch?v=Npfespv3bxU

Nov 30 Workout
https://www.youtube.com/watch?v=dpJ8AUFAZxU

ACDC
Workout
For Time:
50 Deadlifts (95/65)
35 Hang Power Cleans (95/65)
20 Bar Facing Burpees
35 Hang Power Cleans (95/65)
50 Deadlifts (95/65)

Accessory
3 sets
12 Single arm dumbbell bench press (each side) (light/moderate weight)
5-8 Glute Ham Raises (OR Nordic Hamstring Curls)