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CF 416 Daily – May 1, 2014

    Strength Back Squat 3 reps @ 85% of 3 RM from 28/04/2014 3 reps @ 90% of 3RM 2 x 1+1+1+1 reps @ 95% of 3RM 1 x 1+1+1+1 reps @ 97.5% of 3RM *Rest protocol between reps of cluster sets = 15 sec, 30 sec, 45 sec…

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CF 416 Daily – April 30, 2014

Skill Progression OTM x 10 Strict Pull-up – Assisted Pull-ups x 2 OTM x 5, DB Curls x 8-10 OTM x 5 Kipping Pull-ups HS HSPU Muscle Ups   WOD 4 Rounds 60 sec Ball Slams (40/20) – Max reps 60 sec Burpees – Max reps 60 sec Rest  

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CF 416 Daily – Tuesday, April 29

Skill Progression OTM x 10 Strict Pull-ups – 3 x Pull-up Negative OTM x 5 , 8-10 DB Row OTM x 5 Kipping Pull-ups HS HSPU Muscle-up   WOD OTM For As Long As Possible 3 x Deadlift (145/105) 3 x Power Clean (145/105) 3 x Jerk (145/105) *If you…

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