Happy Birthday Mrs. Abby Hickman!
Final week of pre-season prep. Next week begins our In-Season Competition 5-week Cycle. The 2016 CF Open begins next week. Sign up. Do it. 2016 Pre-Season Cycle Week 7 WARMUP: 4-way Shoulder Prep w/Banded Distraction: -overhead external rotation - contract relax -front rack prep, externally rotated, elbow tight -anterior cross tension, interior rotation, palm up -across posterior - externally rotate 10x each side: Primal Pull Through to Samson Stretch to Low Lunge to Prayer Twist STRENGTH: On the minute for 6 minutes: 2 Push Jerk + 1 Split Jerk - Build to heaviest set for the day METCON (Time) 16 min clock for total working time. 4 x 4:00 rounds alternating at the top of every other minute b/w the following two stations: - 8 Shoulder to Overhead (135/95)(<60%) + - 15/12 Pullups - 6 Front Rack Lunges + - 12 Split Squat Jumps + - 30 Lateral Bar Hops Upon completion of final round, continue to work for remaining time completing AMRAP: - Lateral Barhop Burpees Deduct :05 for each additional Burpee completed.