*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 12:00 – Every 2:00 x 6 sets – Overhead Squat:

Set 1 – 7 Reps

Set 2 – 5 Reps

Set 3 – 3 Reps

Set 4 – 7 Reps

Set 5 – 5 Reps

Set 6 – 3 Reps

Warm-up as needed. Perform this from the Rack, Split Jerking the bar from Behind the Neck to get comfortable with this movement pattern for when it gets heavy. Build as heavy as deemed fit.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Single Leg Hip Thrust

Perform all reps on 1 side before switching to the other. Focus on position and activation, no load needed here.

1c) 19:00 – 23:00 – 4 minute AMRAP:

20 seconds/side Side Plank w/Bench Pinch

10 Alternating Pistol Squat Lift-Offs

For the Plank you are performing this using a bench, by placing one foot on top of the bench, and using the lower leg under the bench to pinch the bench between your feet. Hold this position for 20 seconds then switch sides. For the Pistol Drill, sit into the bottom of a deep squat, from this position pick one foot off the floor and extend it out so that your position resembles the bottom of a pistol, pull the foot back in and alternate to the other side.

2) 2 rounds – 3 minute AMRAP – 1:30 Rest:

100 Double-unders

Max Hang Power Cleans 135/95

Scale loading up or down as desired. Use a load that you are forced to break-up into multiple sets. If you’re getting to you’re starting your Cleans with a set of 20+ unbroken reps it’s too light. Athletes should be looking to have around 90-120 seconds on the Hang Power Cleans.

Extra Work:

3) Run: 4 x 800m

It’s going to be beautiful, get your ass outside and run hard. 3 minutes rest between intervals. Work for high effort, but maintainable paces.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

In a time when when we have more wealth, technology, knowledge, etc, it’s amazing to see just how unhealthy our race is. We know exercise is good, we know highly processed foods are bad, whole foods are good, what exact ratio we really don’t know, yet many people who take care of themselves still end up extremely unhealthy, dying from cancer, mental health problems, the list goes on. Most of the most successful people generally attribute their success to a series of events that have lead themselves to truly believe in themselves with their endeavors. Our body is an amazing thing, and there is little to argue that we aren’t the most advanced organism on earth, many other species can heal themselves, so why is it so impossible we can’t do the same. This is an extremely interesting and thought provoking documentary available on Netflix that you should watch, with an open mind and thought about who we are, what we are and what our mind can do both positively and negatively.