Week of May 27-June 2

Monday

CFM Life

Happy Memorial Day !!!
No Classes

CFM Comp

Happy Memorial Day !!!
No Classes

Tuesday
CFM Life

Back Squats (EMOM @ 2:00 mins for 12 mins)

Set 1 8 reps at light load
Set 2 6 reps at moderate load
Set 3 6 reps at heavier load
Set 4 4 reps at heavy load
Set 5 4 reps at heavy load
Set 6 2 reps at heaviest load

Weight selection is athlete’s choice

CFM Comp

Back Squats

On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%

Week two in this progression, adding 2% to each lift.

“Jelly Belly” same as above

CFM Fast Fit

“Jelly Belly”

Wednesday

CFM Life

 

CFM Comp

Strict HSPUs
12 Sets for Time: (10 min time cap)
30% of Max Strict HSPU

Pausing Push Jerk
5 Sets of 2: EMOM @ 1:00
1s Pause in Dip, and Catch

Followed by…

Push Jerk
5 Sets of 1rep
Percentages:
Set #1 – 50%
Set #2 – 55%
Sets #3+4+5 – 60%

“Bel-Air” same as above

 

 

Thursday

CFM Life

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

“Yogi” – Same as above

 

Friday

CFM Life

 

CFM Comp

Pull-ups/Frt Squats

Alternating EMOM x 10 mins (5 Rounds)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats

“Death Race” same as above

 

Saturday

CFM Life CFM Comp

Sunday

CFM Life

CFM Comp

Rest day