Author: Derek Hurdle

@CFML On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)  

@CFR5 A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps […]

Warm-up 10 perfect squats hold bottom 5 seconds->10 mountain climbers L=1,R=1->arm circles 10 forward, 10 backward, small and big->crab walk length of box->bear crawl back. Special Strength Pull up work -full extension at bottom, chin over bar -find most challenging resistance -2 min test Weightlifting Power cleans -review each stop -concentrate on hip pop -perfect […]

A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as […]

@CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts  

-: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak […]

@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts  

A: Snatch (1×1) 1 rep max 25-30 min – 12-18 sets total B: Tempo Back Squat (8×3) 3 rep max, no 2 sec eccentric, go heavier than previous weeks 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last weeks heaviest set, or 3) Go slightly […]

A: Clean Complex (1×1) Clean Pull w/ Shrug + Clean Control weight on the way down after clean pull 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of clean, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B1: Back Squat (8×3) Build to a peak triple by set 6, repeat […]

@CFML A: Hang Clean and Jerk (1×1) 1 rep max, you may max your hang clean 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) 30 min -: Hang Clean (1×1) B: RDL (Romanian Deadlift) (3×3) 100/110/120% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+, max double