*Zoom Power Hour Link HERE (Password CVCF)

**CVCF Gym Update – 5/4/20 – HERE

WOD:

1a) 0:00 – 7:30 – Every 2:30 x 3 sets: 5 Bench Press @ 70-80%

Reference the last 4 week cycle for loading. Look to add 5-10% from what you did the last 4 weeks, based on the difficulty of your sets. If you never struggled with your sets through the last 4 weeks, add closer to 10%, if you had sets you were barely making, then make a less aggressive jump. We’ll be doing the same cycle format for two more 4 week blocks, so we will be working to a week 4 of 9 sets of 5 at this weight. Remember weight stays fixed for all sets and all 4 weeks. Each week we’ll drop accessory work and focus more on the barbell work as we did the last 4 weeks.

1b) 7:30 – 15:30 – Every 2:00 x 4 sets: 6 Snatch Grip Pendlay Rows

Each repetition should be pulled from a Dead-stop on the floor. Build as heavy as deemed.

1c) 15:30 – 21:30 – Every 2:00 x 3 sets: 10 Dead-Stop Strict Press

Load as deemed fit. Each repetition should be performed from a Dead-Stop at the front rack position.

1d) 21:30 – 25:30 – 4 minute AMRAP: 

10 Double Dumbbell Upright Rows

10 Plate Overhead Tricep Curls

Perform these for quality and range of motion, not speed. 

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

Warm-up

Burn

Move

Sport

Power Programming Follow Along