“CFA Anywhere” – Tue, Oct 14
Warm Up
3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
10 Step Back Lunges
:20 Bear Crawl Forward/Backward
Athletes Notes
Supinated DB Bench (3 Rounds for reps)
Max Supinated DB Bench Press @50X1 tempo
-rest 3:00-
Max Supinated DB Bench Press @40X1 tempo
-rest 3:00-
Max Supinated DB Bench Press @30X1 tempo
*All with 2×50/35 or Backpack
Athletes Notes
Demo Videos
- Reverse Grip Dumbbell Bench Press
- Backpack Bench Press with supinated grip
Tempo explanation:
- 50X1: 5 seconds down, no pause at bottom, explode up, 1 second pause at top before next rep
- 40X1: 4 seconds down, no pause at bottom, explode up, 1 second pause at top before next rep
- 30X1: 3 seconds down, no pause at bottom, explode up, 1 second pause at top before next rep
Scaling
Lower weight to 2×35/25 or as needed.
Golden Hour (Time)
For Time
10-20-30
Power Clean (2×50/35 or Backpack)
Lateral Burpee over Object
Athletes Notes
Demo Videos
- Dumbbell Power Clean
- Backpack Power Clean and Jerk – no jerk
- Dumbbell Lateral Burpees
- Backpack Lateral Burpees
Workout Flow
As quickly as possible, complete:
10 Power Cleans
10 Lateral Burpees
20 Power Cleans
20 Lateral Burpees
30 Power Cleans
30 Lateral Burpees
Scaling
Scale weight to 2×35/25 or as needed