First, congratulations to all of you who participated in “Flex on the Beach” this past weekend. Oren told me all about it. My apologies for not being present. I’m proud of you all for getting out there and representing CFG and supporting one another! It takes courage to put yourselves out there. For many of you this was your first experience competing–hopefully not your last. For those of you who are a little more seasoned, this was a notch in your competition belt. With that being said we are moving into a new strength training cycle as mentioned last week. This new cycle is EXPERIMENTAL and will run for 6 weeks. You all will work within a designated ZONE: A, B or C. If a coach places you in a zone that they feel you ought to be in, please, do not give them shit for doing so. It is for your own safety. I ask that you ALL keep track of your numbers. What that means is that I should see everyone logging numbers into a phone or notebook during or after class. Please come prepared with your individual numbers ahead of time. Final note: During this cycle I would absolutely love if you all dialed in on your nutrition. Don’t just kinda’ half ass do it. Let’s cut the bs. Let’s see some REAL, aesthetic, results. Don’t you want to see results?!?! If you attended both nutrition seminars you walked away with valuable information. Now is the time to apply what you have learned. If you missed the nutrition seminars reach out to Nicole via CFG’s Facebook page as she is your go to Nutrition Coach. Coach Joel __________________________________________________________________ General Warm-up Superman + Hollow Tabata Hold Then…, 1 RNFT: 10 Fire Hydrants + Leg Circles E/S/D 15 Perfect Air Squats (Create Torque) 10 Single Leg RDLs (Don’t Rush) Then…, Superset
- Front Squats – 65% x 3 x 4 to 5
- Back Squats – 65% x 3
- Hang Pwr Cleans – 70% (Of Clean) x 4
- ½ Db Explosive Squat Jumps (Inside Rig) – 30% (Of SP) x 15
- High Squat Jumps x 20 reps
- Heavy Sled Drag (Only)
Extra Credit…,
- GHR – 3 to 4 sets x 8 to 10
- GHDS – 3 to 4 sets x 15 to 20
- Lizard – 2 Min E/S
- Saddle – 4 Min