Author: Jade

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Foam Roller/Lax Ball/Household Item Pec Smash 1-2 minutes/side Lat Stretch Against Wall Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Arm Twists 5/side Worlds Greatest Stretch 10 Tempo Good Mornings For quality, not for time. Spend additional time actively warming up as needed. 2a) Strength/Volume Work – 4 sets of: 3/side Split Snatch Behind the Neck Strict Press Rest 90-120 seconds between sets. Perform in your Jerk grip. Build as heavy as deemed fit. 2b) Strength/Volume Work – 4 sets of: 3 Halting Push Jerk w/Pause in Catch + Negative Rest 90-120 seconds between sets. Hold the bottom of the Dip for 2-3 seconds, hold the catch position for 1-2 second, finish the rep…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes Pancake Stretch 1-2 minutes Table Top Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworm + 5 Scapula Push-ups 30 seconds/side Bird Dog Hold For quality, not for time. Spend additional time actively warming up as needed. 2a) Strength/Volume Work – 3-5 sets of: 3x Tempo Muscle Snatch + Snatch Push Press Warm-up as needed. Start around 50-60% of your 1RM. This is 3 cycles of Tempo Muscle Snatch + Snatch Push Press. Reset on the floor for each Muscle Snatch. Rest 90-120 seconds between sets. 2b) Strength/Volume Work – Every 1:30 x 5 sets: 1 Snatch Pull With Pause At Top + 1 Low Hang Power Snatch + 1 Low Hang Snatch…