Friday 04/10/09

Location: CHS
Time: 6:45 a.m.

Shoulder Press
5-5-5-3-3-3

Rest several minutes.

"CF Football Grace" (slightly modified)
15 Clean & Jerks, 155#/105#
Run 600 ft.
10 Clean & Jerks, 155#/105#
Run 400 ft.
5 Clean & Jerks, 155#/105#
Run 200 ft.

We will use a 200 ft. down-back length in the gym for our running, so this would be 3 down-backs for the first round, 2 for the second round, and 1 for the last round. This is the same 200 ft. length we've used for "Shorty" in the past.

The cleans may be power cleans, and the jerks may either be split or push, but you must finish each rep with your feet directly underneath your body and the weight directly overhead. The bottom line is that one needs to get the weight from the ground to overhead.

In the original "CF Football Grace" (CF Football), the runs consist of a full gasser, half-gasser, and a 1/4-gasser. A gasser is 2 down-backs across the width of a football field. The width of a football field is 160 feet, so 1 gasser = 640 feet, a half-gasser = 320 feet, and a 1/4-gasser = 160 feet. As one can see, our first round comes up a bit short, but the next two rounds more than make up for it.