The de Leons! Notice Melinda's photo bomb!

The de Leons! Notice Melinda’s photo bomb!

Thanks to all who participated in yesterday’s Photo Shoot! A special Thank You to CFS honorary member Rona. She’s quite an extraordinary photographer. You’ll be able to see the photos posted on the website soon.

This week:
Monday – HBBS and a couplet (two activities)
Tuesday – Ring pushups (skill) and 10-minute AMRAP that includes OHS
Wednesday – Bench press and EMOTM surprise
Thursday – Rest day!
Friday – Deadlift and triplet (three activities)
Saturday – Press and couplet ladder
Sunday – TBD

Last week we established baseline for HBBS, bench press, dead-lift, and press. This week begins the Wendler 5/3/1 program. For those of you who like structure, you’re going to enjoy this programming.

Strength
High bar back squat (HBBS)
Warm up
5 reps @ 75% of 1RM
5 reps @ 80%
5 reps @ 85%

Conditioning
5 rounds for time:
15 dead-lifts (135/105)
15 pushups

I often discuss scaling options. What I don’t often discuss is options for scaling up. For example, the weight for the dead-lifts is relatively light. Given the high number of reps, I encourage most of you to not scale up. You may, however, scale up for the pushups! Be sure to ask me how.