October 17, 2012

Sorry about the no post yesterday.  I have an infection in my leg and spent the day sleeping and eating horse pills trying to get my system back online.  In the event no workout is posted there are 4 years of archives and workouts available for you to choose from. 
For those interested today will be snatch day.  Hope to see you out.

*****For Thursday Programming see below.  Program 1 and 2 should be opkay and familiar as it is your last week of this program and new programs come out next week.  Program 3 check the CFLA site or the archives.

Program 1: Bodyweight and Intervals (All about the 8's)
Week 3 of 3
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise

Program 2: Weightlifting
Week 3 of 3

Day 3

A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch


Program 3 CFLA & Conquest
CFLA 
WOD
7 rounds for time:
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
3 deadlifts (255/185) Conquest
7 rounds for time:
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
3 deadlifts (255/185)

Program 4:
Still taking time to try and let things heal up. Going to stick with mobility and range of motion until I feel better