I will be on vacation from 1/8-1/16 but will still be programming for you guys so no worries. I will be in Virginia training with a friend of mine preparing for the 2014 Open. Hope everyone is doing well and i would still like to see some videos for me to put on here so start filming PR's! send them to crisholler3@gmail.com
CF 2 Strength
Monday-Clean To Max
Tuesday-Backsquat 80%x3x8
Wednesday-Push Press 3RM
Thursday-Snatch + Hang Snatch + OH Squat to a heavy set
Friday-Backsquat 70%x10x3
Saturday- Strength Make up
CF 2 Conditioning
Monday-4 Rounds for time 20 Walking Plate Lunges (45/25) 15 Pull ups 10 Goblet Squats (53/35)
Tuesday-3 Rounds 10 Squat Clean (135/95) 20 Box Jump (24/20)
Wednesday-"Stout Cindy" AMRAP 12min 5 Weighted pull ups 20lb vest , 10 Push ups with vest 15 Air squats with vest (workout can be done with plate or vest to make harder
Thursday-AMRAP 10min 200m run 20 Shoulder to overhead 95/65 15 Russian KB Swings 2/1.5 pood
Friday-16 Min (alternate every min between) 3 Squat Cleans @72.5% of clean 1RM / 6 CTB Pull ups
Saturday- Tre will be making something for you guys hehehe
CF 1 Strength
Monday-Clean From hang
Tuesday-Backsquat 3-3-3-3-3-3-3-3 No misses
Wednesday-Push Press 5-5-5
Thursday-Snatch From Hang
Friday-Backsquat 10x3 add 5lbs from last weeks top set
Saturday-Strength make up
CF 1 Conditioning
Monday-4 Rounds 20 walking lunges 45/25 15 Ring rows 10 Goblet squats
Tuesday-Same with DB Squat cleans
Wednesday-Same non weighted unless athlete is capable
Thursday-Same with DB S2OH
Friday-16 min Alternate each min of 6DB thrusters 5 Pull ups or 8 Ring rows
Saturday-TBA
