Monday, April 4, 2011
Power Up
Warm up: 3 x 5 snatches 30#/20#, 10 squats
Skill/focus: Pistol
Find the right progression for you--today
Workout:
weighted dh pull ups x 2-3 @2011
rest 30 s
pistols or 1 leg sq mod. x 4-6
rest 60 s
5 sets
3 thrusters EMOM for 12 min @65-70% bodyweight
Score is maximum load successfully lifted
Athlete of the Month: Victor Amuso
CF Jaguar salutes Victor Amuso as April's Athlete of the Month. Victor has been with us a mere 4 months yet he has lost over 40 lbs, is one of our strongest/most powerful members, his endurance has shot through the roof and he won Most Stunning Transformation in our Look Good Naked Challenge. On a serious mission he took less than a week "off" and dove right into out Swimsuit Challenge with ramped up efforts as he is often seen midday for a second workout.
Victor does not know the meaning of the word "can't", would never quit, is consistent, disciplined, dedicated and full speed ahead with all his efforts. His nutritional intake is spot on, definitely part of the plan and passes with glowing colors even the strictest eyes (mine:)
This month we celebrate Victor, are most proud to have him as part of our family and we all could learn a thing or 2 from the examples he sets.
Power Up
Warm up: 3 x 5 snatches 30#/20#, 10 squats
Skill/focus: Pistol
Find the right progression for you--today
Workout:
weighted dh pull ups x 2-3 @2011
rest 30 s
pistols or 1 leg sq mod. x 4-6
rest 60 s
5 sets
3 thrusters EMOM for 12 min @65-70% bodyweight
Score is maximum load successfully lifted
Athlete of the Month: Victor Amuso
CF Jaguar salutes Victor Amuso as April's Athlete of the Month. Victor has been with us a mere 4 months yet he has lost over 40 lbs, is one of our strongest/most powerful members, his endurance has shot through the roof and he won Most Stunning Transformation in our Look Good Naked Challenge. On a serious mission he took less than a week "off" and dove right into out Swimsuit Challenge with ramped up efforts as he is often seen midday for a second workout.
Victor does not know the meaning of the word "can't", would never quit, is consistent, disciplined, dedicated and full speed ahead with all his efforts. His nutritional intake is spot on, definitely part of the plan and passes with glowing colors even the strictest eyes (mine:)
This month we celebrate Victor, are most proud to have him as part of our family and we all could learn a thing or 2 from the examples he sets.