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Lifting Ourselves and One Another

Monthly Archives: February 2014

Friday, February 28, 2014


A.  Power Snatch/Hang Power Snatch/OHS – 1.1.1 X 8 sets, rest 2:00


B.  Practise Power Snatch and Double Unders for 14.1

Coach’s notes:  Those of you competing in the Open’s use today to practise your power snatch at the prescribed weights of 75#/55#.  You should be working on touch and go reps and finding how you most efficiently get the weight from floor to overhead.  For some of you this may be a more muscle snatch oriented movement over the traditional power snatch.  For double unders simply find your happy place where you complete 30 reps at a time, regardless of fatigue.  Find a cue, focus point or mental strategy that allows you to stay unbroken as much and for as long as possible.

Important Reminder – because of the Opens competition being held on Saturday between 1:30-4:30, Oly Club and Open Gym will be cancelled. Come and cheer on your fellow CFC’ers during that time instead!

Comments: 13

Thursday, February 27, 2014

Feb.27.14A.  Row 1000 m

B.  Practise Double Unders, Triple Unders

Compare to December 28, 2013

Coach’s notes:  Post time to complete row and notes for B to comments.

Comments: 8

Wednesday, February 26, 2014


5 rounds for time:
20 Alternating DB Snatch (10 per hand) 45#/30#
20 DB Front Squat – 45#/30#/hand
20 Wallballs – 20#/14#
Rest 2:30/2:00/1:30/1:00/0:30

Coach’s notes: Post time per round and total working time to comments.

Comments: 27

Tuesday, February 25, 2014


Push Jerk – 5, 5, 5, 5, 5, 5

Coach’s notes:  Post loads per set to comments.

Comments: 24

Monday, February 24, 2014


17, 14, 11, 8 rep rounds for time:

Back Squat (from floor) – 175#/115#

L-pull ups

Coach’s notes:  Post time to complete to comments.

Comments: 18

Sunday, February 23, 2014


Tabata Intervals for reps:

1. Med Ball Cleans -20#/14#

2. Push ups with hand release

3. Back (hip) extensions

4. Box Jumps -20″ for all

Coach’s notes: post reps per exercise and totals to comments.

Comments: 16

Saturday, February 22, 2014


For time:

30 Power Snatch – 165#/105#

Coach’s notes:  Post time to complete to comments.

Comments: 10

Friday, February 21, 2014


As Many Reps As Possible (AMRAP) in 15 minutes:

3 Clean and Jerk – 135#/95#

3 Bar Muscle-ups

6 Clean and Jerk

6 Bar Muscle-ups

9 Clean and Jerk

9 Bar Muscle-ups

12 Clean and Jerk

12 Bar Muscle-ups……


Coach’s notes:  Continue working with this rep scheme until time expires.  Post rounds/reps completed to comments.

Comments: 15

Thursday, February 20, 2014


A1.  Ring Dips – 10-15 reps (unbroken) X 5 sets, rest 0s

A2.  Front Rack Barbell Walking Lunges – 60 feet X 5 sets, rest 2:00

Coach’s notes:  Post reps for A1 and loads per set for A2 to comments.

Comments: 20

Wednesday, February 19, 2014


As Many Rounds As Possible (AMRAP) in 10 minutes:

5 OHS – 135#/95#

10 Deadlift – 135#/95#

15 Knees to Elbows

Coach’s notes:  Post rounds and reps complete to comments.

Comments: 26