Cherry's read this.

Ok, this was a long time coming. I get a lot of questions about the program when people first start (Cherry's) so I'm going to try to answer some of those questions right off the bat.

Q-How many rest day's should I take a week?
A- You should take 2-3 a week. Tuesday and Thursday during the week are designed rest days and so is Sunday.

Q-I don't know my 1RM snatch/ clean and jerk/ back squat how much weight should I use?
A- Find your 1RM for that exercise instead of doing that day's rep and set scheme.

Q- What if I can't make it in to workout on the days you post SFP work outs ?
A- Do it on the next day, maker it up later that week or don't, I don't care. The program is designed to do those workouts on those days. Don't complain if you didn't set a PR because you did your own thing.

Q How much does the prowler and speed sled weigh?
A- 70lbs for the prowler and don't worry about the speed sled just but the weight prescribed on the speed sled.

Q-Can I do extra work on the side?
A- Yes, if it's not core or extra cardio work be careful.  Limit the extra work that involves over head movements ( pull ups, HSPU). Do those exercises only in small amounts no more than 2 times a week.

Friday's extra work is restorative( repairing muscle and working on imbalances) so it's a 1:1 work to rest ratio(not for time). Which means it takes you 2 minutes to complete one round then you rest 2 minutes. The weights are meant to heavy enough to get a muscle pump but light enough that you should never miss or come close to struggling on any rep.

Olympic lifting should always be done first before the WOD.

Using the hook grip is mandatory. " But it hurts my thumb uuugghhhh" Get the sand out!

I'm sure I will think of more but this is a good start.





2-13-13
Clean & Jerk
2 x 2 @ 80%
2 x 2 @ 85%

Daily Strength
Snatch Balance - Start your first rep at 70% of 1RM
1-1-1-1-1-1-1-1

10min AMRAP
15 Snatch 95/65
10 Burpees
5 C2B Pull ups

                                                            Clutch!