Sep 27

Sep

27

STRENGTH
Press (1's)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x 6 reps**

**"The Rule of 6." You must get 6 reps...Your goal is still to go for max reps on set 6. If you get 6 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 6 reps.

Superset with weighted Pull-Ups: 6 sets to find your 1RM

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Sep 26

Sep

26

STRENGTH
Back Squat (1's)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x 6 reps**
**"The Rule of 6." You must get 6 reps...Your goal is still to go for max reps on set 6. If you get 6 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 6 reps.

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Sep 24

Sep

24

CONDITIONING
10 min row @ 2:00/500m pace
Then...

30 Min AMRAP of:
Pull-Ups
Push-Ups
Dips

Then...
10 min row @ 2:00/500m pace

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Event Date: May 30, 2014