CINCO DE MAYO

WARM UP
Bear Complex with barbell
7x unbroken of:
Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press


Wendler Cycle 1, Week 1
(A) Back Squat: 65% x 5, 75% x 5, 85% x 5+


(B) 3-6-9-12-15- reps of:
Toes to Bar
Push Press: 40/30
Box Jumps: 24/20
-15 min cap-

Jessica's Powerlifting Competition

Congratulations to CFP member Jessica who yesterday competed in a PA Powerlifting competition, representing the North Sydney Powerlifting Club.

Jess totalled 290kg, a fantastic effort.
90kg on the Squat, 72.5kg on the Bench and 127.5kg on the Deadlift.

New Strength Cycle

You probarbly have noticed we have been revisiting a few 1RM days of late. This is so we can get the most recent & accurate data for each of you, which in turn will maximise your potential results. Keep your eye out after lunch tomorrow on the blog for a detailed explanation on what cycle we will be doing & how it works.
H.C.

FRIDAY

(A) Snatch - Find a 1RM

(B) For Time
400M RUN
21 x Shoulder To Overhead (STO) - 61/43
21 x Push-ups: Chest Slap/Clap
200M RUN
15 x STO
15 x Push-ups
100M RUN
9 x STO
9 x Push-ups

THURSDAY

Warm Up
2 Rounds
10 x Push Ups - 5 x Alt Grip Strict Pull-ups - 5 x Inch Worm

(A1) Bench Press - 5RM
(A2) Max Rep Dead Hang to Invert on Rings
NOTE: See Coach for scaling options. Inverts are to be done in between Bench sets. Perform at least 3 attempts.

(B) 3 Rounds
6 x Deadlifts: 120/85/70
12 x Lateral Bar Burpee
24 x Double Unders (Unbroken & start straight with a DU)