CFM60 – August 11 2025

Monday 8/11/25
A) Barbell Split Jerk.
75-70% feel for 2 reps for 4 sets
each rep do 0-4 sec. lower to the shoulders
B) 3x super set [eccentric focus]
3 weighted pull ups
-2rep to-
-omrp strict pull ups @ 4 sec lower each time
-2rep to-
-omrp banded strict pull ups @ 4 sec lower each time
rest 60
C) Workout / Intervals
30 on/ 30 off for 4 rounds
8 bar bench press
10 kb gorilla rows
max cal on ski erg