Wednesday 121121

Programming Note:
There is no "specific programming" for CF Salerno. For the moment both Outlaw/Rudy Neilsen's programming and main site's programming will be posted.

If you are intrested in learning more about Outlaw there are both morning and evening crews following the programming at the Dojo. Feel free to discuss in the comments.

OUTLAW:
BB Gymnastics:
1) Every 30 seconds for 5 minutes: 1 Power Snatch @ 80% (of max Snatch any style)
2) Every 30 seconds for 5 minutes: 1 Power Clean @ 80% (of max Clean any style)

Strength:
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning, Choose One:
-Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
-Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

CFHQ:
"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell
Waiter walk, 50 meters, Right arm 45 pound dumbbell
Waiter walk, 50 meters, Left arm

Shirts have arrived!