We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. $60 for 3.5 hours of coaching and a jump rope you can take home with you. 20% discount for current CFSD members!
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A1. Weighted pullups 2-3 reps x 4 sets @ 31X0 tempo, rest 20 seconds
A2. GHD Situps 15x4, rest 3 minutes
AMRAP in 15 minutes of:
1 Power Clean @ 70% of your 1RM
3 Push Jerks (same weight)
20 Double Unders
The A1/A2 notation means to do a set of 2-3 weighted pullups, walk over to the GHD while counting to 20, then do a set of GHD situps, then rest 3 minutes before your next set of pullups. Pullup tempo is explode up, no pause at the top, 3 seconds lowering yourself, then 1 second pause at the bottom. If you get 3 reps or get 2 reps fairly easily, increase the weight for the next set. If you can’t do weighted pullups, do deadhang pullups with the minimal assistance you need to do 2-3 reps. You should be able to increase the weight from what you did for 3-4 reps on September 6.