Tuesday, October 2, 2012

W-U:
10min Coach Choice
S-WOD:
Pos-1 Squat Snatch 3-3-3-3
D-WOD:
10,9,8,7,6,5,4,3,2,1 reps for time of-
American KettleBell Swing (70#/53#)
40 yd Shuttle
*10yds x 4 lengths
C-D:
Couch Stretch (2min each)

Paulie and Maggie have moved on to bigger and better things in Denver, CO.  Best wishes to you guys!!

Here is a link to an Excel spreadsheet that will do the 5/3/1 (HBBS, Deadlift, Shoulder press) math for you.  Click on the smaller text that says ‘CFJStrength5.3.1’ in blue. Enter your data and remember, we are working off of 90% of your current 1RM, so the numbers will automatically shift down a bit. Yes, it says Front Squat, but please enter your numbers for your HBBS (High Bar Back Squat).

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