Archive for September 22, 2014

Tuesday 20140923 Open Class

Posted: September 22, 2014 by ladygrape01 in Uncategorized


Coach Salt at Team RWB Mid West Regional CF. Camp. Coached by Graham Holmberg, 2010 CF Games Champion.



High Back Back Squat

3x 70%

3x 80%

3+ x 90%

2 second Pause Sets 5x 2 @ 70%

No back rounding or ass shooting in the air.  HBBS, so assume the position as you would in a clean or snatch.



5 Rounds for Max Distance
– 1 Min Walking Lunge w/ KB in any position (1.5/1.0)
– 1 Min Suitcase Carry with KB

#Grit.  Dig in and hold on, but keep good posture.  If backs are rounded, stop.

Scaling Options:

Adjust KB weight appropriately



Reverse Hypers

4x 15

Find manageable weight, keep form strict

DO THESE!  Weak posterior chain? Then do Reverse Hypers!