Tuesday 01/19/10

Back Squat
3 x 5


Shoulder Press
3 x 5


Complete 6 rounds:
3 Hang Power Cleans, 80% BW
3 Twenty Yard Short Shuttle Runs

Rest 45 seconds between rounds

Shuttle Run: With one hand touching the ground, sprint 5 yards, reverse direction and sprint 10 yards in the opposite direction, and then reverse direction again and sprint 5 yards, ending the drill by sprinting through the starting point. Walk back to the starting point and repeat. The goal is max effort, so taking a few seconds rest between the sprints is acceptable.
(Courtesy of CF Football)



I'm following the programming from CF Football (with a few exceptions) for a little while, so I will be adopting a few new (for me) notation conventions - here's a few examples:

• "5 x 3" means 5 sets of 3 reps each, and all 5 sets are at the same weight. This is sometimes referred to as "across the board" or "sets across," e.g., "5 x 3 sets across."
• "3-3-3-3-3" also means 5 sets of 3 reps each, but in this case, each set increases in weight.

With these new conventions, today's lifts are each comprised of 3 sets of 5 reps each, and all 3 sets will be at the same weight. These working sets do not include the warm-up sets necessary to intelligently reach these weights.