3 Rounds

10 One Legged RDL (Rt)  95#/63#

10 One Legged RDL (Lt)

15 Pull Ups

Then..

5 Rounds, each round begins every 2.5 minutes, of:

7 Hang Cleans  95#/63#

9 Push Press

12 Back Squats

Post time of first workout and time splits of 2nd workout.

Coaching Tips: Scale load and movement to match current fitness level.  RDL is Romanian Deadlift. Keep leg as straight as possible while using posterior chain to drive the hip to extension. The weight must hit the floor each rep. Keep your spine supported by your strong back muscles and tight mid section. For the second workout, if it takes 1:45 to complete the first round of the work, you have :45 to rest before the next round begins. This will help train you to economize your work and lead to being more efficient while fatigued.

Reminder: Please RSVP for the CFEC Christmas Party by this Thursday 12/10/2009. Our gracious hosts would like to know how many people to expect. We want all of our CFEC family to come and be a part of the wonderful season of Christmas.

Functional movements done at high intensity…who says that isn't a recipe for what a fit body is supposed to look like.  Here's Janie on her third pull of the clean. Speed through the middle on display at CFEC.