Training week of 12/2-12/7/2013

Hope everyone had a great Thanksgiving and congratulations to everyone with their Deadlift and Fran PR's I saw a lot of big lifts and great times and I'm proud of all you guys! Still no cool videos... Stop being lame and SEND ME VIDEOS to crisholler3@yahoo.com




CF 2 Strength

Monday- Backsquat 90%x1x8

Tuesday-Power Clean + Clean + Jerk to heavy set no more than 2 misses at any given weight

Wednesday-Frontsquat 85%x3x3

Thursday-Power Snatch + Snatch To a heavy set no more then 2 misses at any weight

Friday-Push Press 75%x5x5

Saturday- Strength Make up




CF 2 Conditioning

Monday-AMRAP 15min run 200m 10 thrusters 10 pullups

Tuesday-AMRAP 8 Minutes 7 Front squats 155/105 from groun 14 KB Swings

Wednesday-7 min ( amrap) 7 CTB Pull ups 7 Box Jumps rest 3 min then 2 Min Max Burpees

Thursday-"Mini Chief" 3Min AMRAP 3 Power cleans 135/95 6 Push ups 9 air squats rest 1 min REPEAT for 3 CYCLES

Friday-AMRAP 7min 5 Clean and jerk 205/155 30 Double unders

Saturday-In a Team of 2 Complete the Following 200m run with plate 40 HSPU or HR push ups 200m run with plate 40 burpees 200m run with plate 20 Push Press (from floor) 95/65 200m run with plate 40 Squat cleans 155/105 22min cap




CF 1 Strength

Monday-Back Squat 3-3-3-3-3 lots of good reps no misses

Tuesday-Clean from hang

Wednesday-Front Squat 3-3-3 go heavy

Thursday-Snatch Fom hang

Friday-Push Press 5-5-5-5-5 no misses small jumps

Saturday-SAME as CF2




CF 1 Conditioning

Monday-AMRAP 15min 200m run 10DB thrusters 10 Pull ups or Ring rows

Tuesday-AMRAP 8min 7 DB squats 14 Russian KB swings

Wednesday-7 Min AMRAP 7 Pull ups or Ring rows 7 box jumps rest 3min then 2min max burpees

Thursday-Same with DB Power cleans

Friday-AMRAP 7min 5 Floor to OH With DB 60 sinlg unders

Saturday-Same