(D) M/E Conventional Deadlift or Sumo Deadlift (pick your weaker one) (E) Individually for time-15 Deadlifts (pick your stronger one)@55%1rm, 15 HSPU 4",10 Deadlifts@65%1rm, 10 HSPU 4", 5 Deadlifts@75%1rm, 5 HSPU 4" (F) Individually for time-100 Reps Banded, Your choice

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs 

(A) Mobility

(B) AAA

(C) Warm-Up

(D) Sumo Deadlift-Work to the limits of your movement

(E) Individually for time-15 Conventional Deadlifts @55%1rm, 15 Strict Pushups,10 Deadlifts@65%1rm, 10 Strict Pushups, 5 Deadlifts@75%1rm, 5 Strict Pushups 

(F) Mobilize 

FROM THE COACH (A) See coach about your limitations (B) Wide Stance Banded Air Squats 3 Rounds of 5 reps 5sec hold  (C) Work through 3 Rounds increasing load 20 Stiff Legged Conventional Deadlifts, Handstand Balance or wall walk, 20 Stiff Legged Sumo Deadlifts, Handstand Balance or wall walk (D) Your time to get stronger (E) Break the sets up as needed. If you aren't able to do a strict pushup do a hand release (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

INTERMEDIATE  

(A) Mobility

(B) AAA

(C) Warm-Up

(D) M/E Sumo Deadlift  

(E) Individually for time-15  Conventional Deadlifts @55%1rm, 15 HSPU,10 Deadlifts@65%1rm, 10 HSPU, 5 Deadlifts@75%1rm, 5 HSPU 

(F) Individually for time-100 Reps Banded, Your choice 

(G) Mobilize 

FROM THE COACH (A) See coach about your limitations (B) Wide Stance Banded Air Squats 3 Rounds of 5 reps 10sec hold  (C) Work through 3 Rounds increasing load 20 Stiff Legged Conventional Deadlifts, Handstand Balance, 20 Stiff Legged Sumo Deadlifts, Handstand Balance (D) Nothing fancy today, stick with the CFS lifting rules (E) Aim for unbroken on the deadlifts, if you can't do them unbroken, least amount of sets (F) Good mornings etc (G) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

(B) AAA

(C) Warm-Up

(D) M/E Conventional Deadlift or Sumo Deadlift (pick your weaker one)  

(E) Individually for time-15 Deadlifts (pick your stronger one)@55%1rm, 15 HSPU 4",10 Deadlifts@65%1rm, 10 HSPU 4", 5 Deadlifts@75%1rm, 5 HSPU 4" 

(F) Individually for time-100 Reps Banded, Your choice 

(G) Mobilize 

FROM THE COACH (A) See coach about your limitations (B) Wide Stance Banded Air Squats 3 Rounds of 5 reps 10sec hold  (C) Work through 3 Rounds increasing load 20 Stiff Legged Conventional Deadlifts, Handstand Hold Open Body, 20 Stiff Legged Sumo Deadlifts, Handstand Hold Closed Body (D) Nothing fancy today, stick with the CFS lifting rules (E) Aim for unbroken on the deadlifts, if you can't do them unbroken, least amount of sets (F) Good mornings etc (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure