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CFO Squat Club, Day 4

October 04, 2017

Thursday’s Squat work is very simple – spend 3 minutes on each leg in the couch stretch position.  I recommend 1 minute on each leg, and then switch 2 more times.

You can do this at the gym.  Or you can do it on a chair, or even, like it says, on a couch.

There is no recommended weight in the workout.  Find a KB that you can move well and try to be comfortable receiving the KB in the overhead position.

Workout of the Day

Strength/Skill

Bench Press

10 at 55%, 10 at 60%, 7 at 65%, 7 at 70%, 3 at 75%, 3 at 80%

Conditioning

10 1 arm KB Snatch, switch, 1 1 arm KB Snatch

10 Pushups

9 1 arm KB Snatch, switch, 2 1 arm KB Snatch

10 Pushups

8 1 arm KB Snatch, switch, 3 1 arm KB Snatch

10 Pushups

7 1 arm KB Snatch, switch, 4 1 arm KB Snatch

10 Pushups

6 1 arm KB Snatch, switch, 5 1 arm KB Snatch

10 Pushups

5 1 arm KB Snatch, switch, 6 1 arm KB Snatch

10 Pushups

4 1 arm KB Snatch, switch, 7 1 arm KB Snatch

10 Pushups

3 1 arm KB Snatch, switch, 8 1 arm KB Snatch

10 Pushups

2 1 arm KB Snatch, switch, 9 1 arm KB Snatch

10 Pushups

1 1 arm KB Snatch, switch, 10 1 arm KB Snatch

10 Pushups

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