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Congratulations to all four of these amazing ladies!  Urbana finished 2nd at the USA Powerlifting American Open in the 85kg class, finishing with a 171 bench, 298 squat, and a 347 deadlift.  And Jamie, Kathleen and Tori finished 7th in the 2017 Reindeer Games in what was a stacked advanced division!  Way to represent CFLV, we are proud of you all! 

Strength 

Back Squat:  Find your 1-rep max 

Rest, then...

Every 4:00 for as long as possible: 

From 0:00-4:00:

20/15 Calorie Row 

10 Burpees 

15 Back Squats, 135lbs/95lbs

From 4:00-8:00:

20/15 Calorie Row

10 Burpees 

13 Back Squats, 185lbs/125lbs 

From 8:00-12:00:

20/15 Calorie Row

10 Burpees

11 Back Squats, 225lbs/155lbs

From 12:00-16:00:

20/15 Calorie Row

10 Burpees

9 Back Squats, 275lbs/185lbs 

From 16:00-20:00: 

20/15 Calorie Row

10 Burpees 

7 Back Squats, 315lbs/215lbs

Beach Muscles

3 sets of:

10 Sumo Good Mornings 

30 GHD Twists 

12 Standing DB Shoulder Press

Competitors 

1. 1RM Back Squat

2. WOD 

3. Aerobic 

10 x 400m Run 

Rest 1:30 

4. Gymnastics 

3 sets of: 

10m HS Walk + Max Strict HSPU + Max Kipping HSPU; Rest 3:00 

Powerlifting (10:00am) 

A. Close-grip Bench Press: 2-rep max 

B1. DB Prone Rows:  3 sets x 10-12 reps  

B2. Incline DB Press:  3 sets x 10-12 reps 

C. 4 sets of: 300m Ski + Max rep Ring Dips

CFLV Weightlifting 

"Thunder Struck" 

1. Snatch 

2RM

2. Behind the Neck Split Jerk

80% of last week's 1RM x 3 Reps x 3 Sets 

3. Back Squat

75% of last week's 1RM x 5 Reps x 2 Sets 

4A. Pendlay Rows

12 Reps x 3 Sets 

4B. Strict Press 

12 Reps x 3 Set

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These fine ladies will be representing CFLV this weekend as they compete this Saturday at The Reindeer Games in Del Mar!  Their heat times are 9:48am, 12:04pm, TBD. You can keep up with live scoring by going to the link in our IG bio! @kathleenpatron_ @tori.dow.cf @suprfam 

Mobility 

2:00 Squat Hold

WOD 

For time:

50 Front Squats, 155lbs/105lbs

*Every time you break, perform 7 Handstand Push-ups

+

50 KB Swings, 70lbs/53lbs

*Every time you break, perform 7 Ring Dips 

Beach Muscles

3 sets of:

10 Reverse DB Lunges/leg 

15 Band Pressdowns/arm 

30 Strict Sit-ups (feet anchored)

Competitors 

1. Build to a 3-rep touch and go Squat Clean 

2. WOD 

195lbs/135lbs

Strict HSPU 

1 MU + 7 RD

3. Aerobic 

3000m Row 

Every 500m hop off and perform a 15m HS Walk 

4. Gymnastics 

1-2-3-4-5-6-5-4-3-2-1 of: Unbroken Bar Muscle-ups 

Powerlifting (10:00am)

A. Deficit Deadlifts:  2-rep max 

B1. Single-leg KB RDLs:  3 sets x 10 reps/leg

B2. Single-leg Toes-to-Rings:  3 sets x 8 reps/leg

C. Bent-over Sled Drags: 4 sets x 50m heavy 

CFLV Weightlifting "Thunder Struck"

1. Snatch

10 Singles starting at 80% and build every 2-3 sets

2. Clean + Jerk

10 Singles starting at 80% and build every 2-3 sets

3. Clean Pulls (110%/2) x 5

4. Pull Ups

10 Reps x 5 Sets

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Mobility 

1:00 Pigeon/side 

1:00 Lizard/side 

WOD 

5 x 3:00 AMRAPs of: 

5 Burpees 

7 Toes-to-Bar 

9 Box Jump Overs, 24"/20"

Rest 1:00 after each AMRAP 

Competitors 

1. WOD 

2. Bench Press (Strict Press grip) 

EMOM x 8:00 of: 5 reps @ 65-75%

3. Accessories

4 sets of: 

12 DB Prone Rows 

15 Ring Rows 

25 Band Pull-aparts 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting "Thunder Struck"

1. Behind Neck Split Jerk 

80% of Monday's top set x 3 Reps x 5 Sets 

2A. Bench Press

10 Reps x 3 Sets 

2B. Dumbbell Rows 

12 Reps x 3 Sets

@modernhippieyoga

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Strength/Skill

Hang Squat Snatch: 3-3-2-2-1-1-1; start at 60% and build.

Rest, then...

For time:
40 Double-unders
20 Alternating Pistols
10 Overhead Squats, 95lbs/65lbs
40 Double-unders
20 Alternating Pistols
10 Overhead Squats, 115lbs/75lbs
40 Double-unders
20 Alternating Pistols
10 Overhead Squats, 135lbs/85lbs

Beach Muscles
3 sets of:
10 Pendlay Rows
10 DB Z Press
10 Hammer Curls

Competitors

1. Hang Squat Snatch: 3-3-2-2-1-1-1; start at 60% and build.
2. WOD
115/75, 135/95, 165/115
3. Aerobic Double Tabata (16 sets of 20 on/10 off) Row
Rest 4:00
Double Tabata Ski (16 sets of 20 on/10 off)
4. Core
EMOM x 12:00 of:
Odd - 30 sec Hollow Rocks
Even - 30 sec L-Sit

Endurance (10:00am)

3 x 400m Run; Rest 2:00
+
2 x 800m Run; Rest 3:00
+
1 x 1-mile Run

CFLV Weightlifting

"Thunder Struck"
1. Hang Snatch
(85%/2) x 5
2. Hang Clean
(85%/2) x 5
3. Snatch Deadlift
5RM -10% x 2 Down Sets
3. Front Squat
5RM -10% x 2 Down Sets

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Benchmark Workout 

"Gwen"

15-12-9 reps of: 

Clean & Jerks

*The goal is to use the heaviest weight possible for each set.  Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Rest, then...

30-24-18 reps for time of: 

Alternating DB Snatches, 50lbs/35lbs  

Hand Release Push-ups 

400m Run 

Competitors 

1. Power Clean & Jerk to a heavy double (touch and go)  

2. WOD 

3. Aerobic 

10 sets of: 

350m Row 

Rest 1:00

4. Gymnastics 1-2-3-4-5-6-7-8-9-10 of: 

Strict Toes-to-Bar 

Strict Ring Dips 

CFLV Weightlifting

"Thunder Struck" 

1. Overhead Squat 

3RM -15% x 4 Reps x 4 Sets 

2A. GHD Sit Ups 

10 Reps x 5 Sets 

2B. Back extensions 

10 Reps x 5 Sets

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