A. Power Snatch, 3-3-3-3, 180 sec
B. Back Squat @ 30X1, 8-6-4, 180 sec
C. Barbell Thrusters, 12-15 tough reps x 4 sets, 5 min rest
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
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May
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- 21, 18, 15, 12, 9, 6, 3 rep rds:DL - 135#/95#BJ - ...
- 30 min Airdyne @ EZ pace
- WednesdayA1. DB Walking Lunges, 10/leg x 6 sets, 1...
- MondayA1. Back Squat, 8-10 x 5 sets, 90 secA2. Chi...
- WednesdayA. Front Squat @ 20X0, 10-10-10-10-10, 5 ...
- 6 sets @ 90-95% effort:30 sec PUB60 sec Running6 m...
- CF2 Invitational
- Thursday WOD - Optional
- 4 sets @ 90% effort:45 sec Push-up Burpees45 sec K...
- Tuesday WOD
- A. Power Snatch, 3-3-3-3, 180 secB. Back Squat @ 3...
- A. Split Jerk, 3-3-3, 180 secB1. Push Press @ 31X1...
- Thursday - Optional
- 5 sets:30 sec DL - 135#/95#30 sec BJ - 20"/14"30 s...
- Tuesday - Optional WOD
- A. Power Clean, 3-3-3-3, 180 secB. Front Squat, 5-...
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May
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2 comments:
Sunday
5km Run
41:12
Monday WOD 4
A. Power Snatch, 3-3-3-3 180secs
65-75-85-90(1)
B. Hang Power Snatch, 5 fast reps @ 70lbs x 3 sets, 120sec
C. GHD Sit-ups, 18 reps x 3 sets, 60 sec
Monday WOD:
A. Power Snatch, 3-3-3-3, 180 sec
75#/95#/105#/115#-2
B. Back Squat @ 30X1, 8-6-4, 180 sec
155#/175#/185#-3
C. Barbell Thrusters, 12-15 tough reps x 4 sets, 5 min rest
45#-12/55#-12/65#-12/75#-12
**felt a pinch in left top of shoulder when i started as i push overhead. Had to drop amount all weight and felt it on all 4 sets**
Legs were tired today, i think from biking on weekend.
out
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