Week of April 23, 2018

This is week 2 of 6 of our current strength progression.  I’m still trying to find the right balance of work and rest, strength and conditioning.  It’s been pretty rare for CFO to have days in which we don’t do a conditioning workout.  I know you expect to get smashed down by a workout, crawl to your car and drive home nauseous.  So, I know it’s weird to finish a class and not be sprawled on the floor.
But to really smash in the future, you need to build your strength now.  Don’t miss the strength days, and give them your best effort.
If you are a cardio junkie – I get it.  I am programming our weekly cardio challenges.  Folks loved some 100/75 calories, but the vase was bare as Mother Hubbard’s cupboard with the work:rest rowing.  So we will change it.  This weeks cardio challenge:
Row 5k for time.
Same rules.  Write your score and put it in the vase.
We will do the Age Group Online Qualifiers this week:  Pullup/Clean on Tuesday and HSPU/Burpee/Snatch sprint triplet on Thursday.  The snatch is heavy on Thursday and will require some drills.  We will work the No Hook, No Foot to get ready.

Workout of the Day
Back Squat
5×3 at 70%
Push Jerk
In 20 minutes build to a heavy lift. Same drill as last week – drop the weight to the ground, strip off some weight and perform 3 touch and go cleans.