Monday 2.25.13 Week 2, Day 8

We want to thank everyone that came out to our mixer this past Saturday evening at the Pitchfork Saloon.  There were over 100 good-looking, strong, friends and athletes that showed up.  Thankyou for supporting CFD!  We look forward to many more with all of you.

Meatshare: If you didnt pick up you meatshare this past Saturday please make sure to pick it up in the next 48 hours. Anyone else interested in a 1/2 or full share, please contact Coach David.

We are starting our 2nd Cycle of Wendler for the Shoulder press and Deadlift this week. This will be cycle 2 of 3. If you have completed the first cycle, add 5lbs to your previous 1RM Shoulder press and 10lbs to your previous 1RM Deadlift. Base all percentages of these new numbers.

A. Take 25 minutes-
1. Wendler Week 1 Shoulder Press:
To find your “working” 1RM take your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working” 1RM. All percentages below are based on your “working” 1RM.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*All sets are in preparation for your max effort “plus set”

2. Push Press: Find your new 1RM.

B.
12 Minute Amrap
Ground to Overhead with DB 55/35lbs – 6 reps (3 each arm)
Goblet squats with DB 55/35lbs – 12 reps
Abmats – 24 reps

C. Bonus Round-
Pre-hab Station #1
4×25 Band pull aparts
4×25 Pushup Plus