CF864 Strength and Conditioning
To you, Lord, I call; you are my Rock, do not turn a deaf ear to me.
For if you remain silent, I will be like those who go down to the pit.
2 Hear my cry for mercy as I call to you for help, as I lift up my hands toward your Most Holy Place.
-Psalm 28:1-2
To be a Christian means to forgive the inexcusable, because God has forgiven the inexcusable in you.
-C.S. Lewis
Today’s WOD’s – Start Promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work – Clean form/rack position/toes to bar practice
Do not risk an injury by not properly warming up prior to the Buy In.
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) Strength – Press / Work up to 1RM
d.) Conditioning – 3 Rounds: 4 Minutes each
Run 400 Meters (all out – as fast as possible)
ME Shoulder to OH In the remaining time
Load = 75% of Today’s 1RM
Post reps completed each round
Rest 2 Minute
e.) Cash Out – Finish Strong!
Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel
How dedicated are you? How did you eat over the weekend?
Half dedicated? You get half the results that the dedicated get.
“Everything yields to diligence”
-Thomas Jefferson
Have a great Monday!
BE STRONG!
Jay and Janice