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Monday 4/27/15

Congrats to Team CFSQ for taking 6th place this weekend at Sun’s Out, Gun’s Out!!!

Level 1/2 Test this Saturday at 10:30 am. Registration is found under workshops. 

Yoga is back this Sunday at 4 pm with Danielle Brumfield. 

Read-10 Nutrition Habits For More Strength and Muscle from Barbell Shrugged.

Warmup
Speed Ladder
10 Downdog Push-ups
10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)

Lift
Levels 2-4
3 x [2/3/5/10]
Bench Press

Sets across at 60% of 1RM. There are 12 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets.

Levels 0/1
10 x 6 
Kettlebell Floor Press

Conditioning
“Anti-Oedipus”

Levels 3/4
8 Rounds AFAP
8 Ring Dips
8 Toes to Bar

Levels 0-2
Substitute 12 Box Dips and 12 V-ups as necessary.