August 6 2016
We’re initiating a de-load period for the next few weeks! Use this time to build great foundational movement patterning so that the next Strength phase will be your best opportunity to add some significant numbers.
A) 3 Position Snatch:
7×1 at 70% 1RM
*The 3 Positions are from the:
B) Back Squat:
3×10 at 65% 1RM
25 Kettlebell Swings, pick load
75 AbMat Sit-ups
20 Kettlebell Swings, pick load
60 AbMat Sit-ups
15 Kettlebell Swings, pick load
45 AbMat Sit-ups
10 Kettlebell Swings, pick load
30 AbMat Sit-ups
5 Kettlebell Swings, pick load
15 AbMat Sit-ups
Competitors Recommended Weight:
70/53 lbs KB
Fitness Recommended Weight:
53/35 lbs KB
Rx will still be awarded for proper movement form, regardless of weight chosen.
This is a great way to give you that chest pump and six-pack you’re looking for on a hot August day. The reps decrease for each movement as you run the gauntlet, so push ahead to get to those easier numbers. Have a great weekend, CFS!