Author: Jade

*There will be no Olympic Lifting class this Friday @ 3:30 PM Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) AQAP: 1000m Row 75 Abmat Sit-ups 50 Dumbbell Box Step-ups 50/35 @ 20″ Extra Work: 3) Planks: 3 x :30 Right, Left, Front, Rest If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=lLFunBPgPOo

*There will be no Olympic Lifting class this Friday @ 3:30 PM Class: 1) Jerk: Establish a 1RM Take as rest as needed, warm-up as needed, take as many attempts as needed. 2) 12 minute AMRAP: 6 Deadlits 155/105 12 Push-ups 24 Double-unders Extra Work: 3) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 4) Row: 5 x 500m Rest 2 minutes between intervals. Fastest consistent intervals is the goal. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Open season is really, officially over now. The Masters qualifier was this last weekend, and I couldn’t be prouder of all the amazing work that our 6 Masters did. Pretty awesome to see that out of 2,000 Masters to make the 2nd round, 6 came from CVCF. A huge congrats goes to Kristi, which as of…