Sorry about the delay of the post guys! I was in LA coaching a few TZ athletes Dalton King and Harper Foley. They placed 6th overall against 16 very competitive teams in their first ever competition. We had a blast and cant wait to give it another shot!
CF 2 Strength
Monday-Backsquat 85%x3x4
Tuesday-EMOTM Clean and Jerk starting at 80% add weight every 2 good lifts
Wednesday-EMOTM front squat 80%x2x10
Thursday-Snatch+hang snatch 80%x1x3 85%x1x2 90%x1x1
Friday-EMOTM Defecit Deadlift 80%x2 add weight after every 4th attempt x12 (MUST REGRIP AT FLOOR NO TOUCH AND GO)
Saturday-Strength Make up
CF 2 Conditioning
Monday-3 Rounds Run 400m 15 shoulder to overhead 135/95 30 double unders
Tuesday-4 Rounds 7 Snatches 95/65 14 pull ups 7 Kb swings (heavy)
Wednesday-2 Rounds for reps 1:00 DB Cleans 1:00 DB deadlifts 1:00 Burpees Rest :30
Thursday-3 Rounds 15 Toe to bar 15 OH Squats 135/95 15 Box Jumps
Friday-5 Rounds 7 Ring Dips 14 Burpees 21 Air Squats
Saturday-Teams of 3 Team WOD TBA
CF 1 Strength
Monday-Backsquat 3-3-3-3-3 no misses all good reps
Tuesday-Clean to heavy single from hang
Wednesday-EMOTM front squat 2 reps x10
Thursday-Snatch From Hang or POS 2
Friday-Deadlft EMOTM x2 reps as coach perscribes per athlete 12 rounds
Saturday-Strength Make up
CF 1 Conditioning
Monday-Same as CF2 with dumbells
Tuesday-Same as CF2 with Russian KB swings
Wednesday-Same as CF2
Thursday-3 Rounds 15 Knee to elbow or hanging knee raises 20 OH walking lunges 45/25 15 box jumps
Friday-Same as CF2 sub with bench dips or box dips
Saturday-Same as CF2
