WORKOUT

Barbell Complex
Performance and Fitness
5 Rounds For Load:
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squats
Increase load each round. Rest as needed.

EASTER MAR 25 – 28 SCHEDULE CHANGE

FRIDAY MAR 25
CF GAMES OPEN WORKOUT 16.5 LIVE ANNOUNCEMENT AT 1PM WITH WORKOUT TO FOLLOW.

GROUP CLASS AT 5PM ONLY

SATURDAY MAR 26 – CLOSED

SUNDAY MAR 27 – CLOSED

MONDAY MAR 28
GROUP CLASS AT 9AM ONLY

GAMES WORKOUT 16.5 FROM 10AM

STRENGTH

The use of ratios for weakness identification and programming

Front squats to back squats : 85-89%

Many people have different ratios for the front squat. Many say that only 105% of your clean and jerk (105kg for a 100kg clean) is enough while others say 89% of the best back squat (117kg for a 100kg clean). Truth be told, anywhere in the middle is good. Personally, I like 110% of the clean for a double.