*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press:

5 @ 65%

3 sets of 5 @ 75%

Warm-up as needed. Stick to the percentages, we’ll be maxing out in 2 weeks.

1b) 10:00 – 22:30 – Every 2:30 x 5 sets – Bench Press:

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

Warm-up as needed. Stick to the percentages, we’ll be maxing out in 2 weeks.

1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Push-up Hold

Use assistance as needed. Hold yourself at the bottom of the Push-up, approximately 1″ from the floor, Glutes engaged, focus on keeping your spine neutral and pulled into a Hollow Position.

1d) 28:00 – 35:00 – 7 sets of :40 ON/:20 OFF – Max Reps:

Odd – Kettlebell Swings

Even – Slider Tuck Crunches

This will be 4 sets of Swings and 3 sets of Tuck Crunches. Little conditioning hit at the end today.

Extra Work:

2) Dumbbell Lat Pull Overs: 4 sets of 15

Rest 90-120 seconds between sets. Load as deemed fit. Focus on stretch and lat activation first and foremost.

3) Cable Rope Tricep Curls: 100 Reps

Use a loading you can do 40-50 reps to start unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE