26 January 2011

A. Standard CF671 Warmup with Skill work practice

B. Strength

Deadlift 2 x 5

Press 2 x 5

C. Conditioning

5 Rounds for time of:

– 5 Handstand Push-ups

-10 Pull-ups

-15 Air-squats

Just to recap with strength days: the sets and rep scheme are “work” sets. Your warm-up sets (and yes, you should warm up with lighter weights) don’t count towards your work sets. After several weeks of strength programming, you should have a pretty good idea of how much weight you should be opening with for your work sets. Your warm-up sets should work up to that number. Remember to keep a log (either a mental or an actual one) of your weights. This will make future strength training sessions more efficient.

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