Big Shout Outs to Jeff who hit a monster deadlift last week.  Jeff is a pilot currently stationed in Sudan who has been working with Peter remotely on his programming.

From Jeff..."The lifts went really well, I PR'd my Push Press and Deadlift. In the picture Im lifting 385 but I maxed at 400 which is huge for me. I was stuck at about 330 for a long time til I started working with Peter.

Fran also went really well. I have always been pretty bad at Fran, I used to do it in 10 minutes. 9 something was my PR til Peter started kicking my a$$. Then I dropped it down to 8. Then, this last week I did it in 6:27. Still not a great time but way way faster than anything Ive done before."

Way to represent Jeff...virtual high fives from the CFQ crew.

Weekly Warm Up

2 mins Skipping/Rowing

3 Rounds of:

  • 10 Inch Worms
  • 10 Split Squats/side
  • 10 Overhead Squats
  • Part 1: A1. Seated Dumbbell Press 5 x 6-8 – rest 60sec A2. Pendlay Rows 5 x 6-8 – rest 60sec

    Part 2:

    5 Rounds of:

    • Battling Ropes 20sec
    • Arms Only Wall Ball 20sec
    • Rest 40sec