151102 – New Cycle

Screen Shot 2015-11-01 at 7.29.41 AM

We’re starting a 14week Oly lifting cycle programmed by Jared Fleming’s Dad Dave Fleming (see creative common license below).  It will be Mon, Wed, Fri.  LOTS of lifting.  Conditioning will be our typical short CF-style gymnastics and burner stuff with running on your own.  Time to burn off some trick or treat candy.  Enjoy.

Outlaw Barbell


1) Snatch from mid thigh
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

2) Jerk balance
1×5@40%, 1×5@50%, 1×5@55%, 2×5@60%

3) Close-stance Clean pull (heels 2-3″ apart… toes out)
1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%

4) Front squat
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

CC Lic


For Time:

30-25-20-15-10 of…

Cal. Row

Hang Clean(full) @95/65#


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s