ūüĒ∑ The 2021 CFBR Open starts next week on 3/12/21! ¬†Get ready for a great season of Friday Night Lights.

 

Marshall working on dumbbell snatches

 

Programming

-Monday-

Going overhead for strength work with the Push Press.  Conditioning has a less seen movement in the Single-Arm Dumbbell Squat Clean Thruster coupled with Double Unders.  Fun workout to get the week started!

 

-Tuesday-

Getting skill work with a clean complex consisting of a Clean Pull + Hang Power Clean + Clean.  Shoot to drill in technique of keeping the bar close and making hip contact in the pull.  Workout is a tough but fun triplet of Hang Power Cleans, Toes-to-Bar, and Med Ball Weighted Box Step Ups.

 

-Wednesday-

Deadlift strength going 5 x 5 with a challenging load. ¬†Interval work for conditioning has an upper body pushing skill. ¬†You’ll be working Dumbbell Hang Snatches, Dumbbell Facing Burpees, then max reps of Strict Handstand Push Ups or other progressions in remaining time each round.

 

-Thursday-

We’ve had some workouts that could be intense to start the week so going bodyweight today focusing on strict pulling strength and explosive jumping work. ¬†We’ll have Tall Box Jumps, Strict Pull Ups, and 200m Runs on a shorter rep scheme for more rounds.

 

-Friday-

Back Squat triples for strength work.  Going with a more challenging load for a couplet of Power Cleans and Strict Ring Dips to finish out the work week.

 

-Saturday-

We’ve got an interesting partner workout to start the weekend where you’ll be alternating after each movement. ¬†Those include Wall Balls, Thrusters, Pull Ups, Bar-Facing Burpees, and Chest-to-Bar Pull Ups.