Monday, March 10, 2014
Training 3/10-3/16 Open week 3
CF 2 Strength
Monday-Back Squat 3 @ 10
Tuesday-Clean & Jerk 85%x1x10 on :60
Wednesday-20 minutes: Deadlift 3 @ 8 (Repeat until @ 9)
Thursday-Snatch 85%x1x10 on :60
Friday-20 minutes: Paused Front Squat 3 @ 8 (Repeat until @ 9)
Saturday-Make Up
CF 2 Conditioning
Monday-"21-15-9 for time:
Dumbbell snatch, alternating, 55#/35#
Overrhead walking lunges, 45#/25#
Chest-to-bar pullups
TIMECAP: 12 minutes"
Tuesday-"For time:
Run 400m
50 pushups
40 kettlebell swings, 24kg/16kg
30 box jumps, 24""
20 squat cleans, 155#
10 power snatches, 135#
Run 400m
TIMECAP: 20 minutes
"
Wednesday-"For time:
75 burpees
At the top of every minute (including the first,) perform 5 power snatches, 95#/65#.
TIMECAP: 12 MINUTES"
Thursday-"AMRAP 15 minutes:
Run 200m
10 thrusters, 95#/65#
5 CTB pullups
10 KBS, 24kg/16kg
5 sit-ups"
Friday-"5 rounds for total time:
10 hang squat cleans, 115#/75#
40 double unders
Rest 60 seconds"
Saturday 14.3
CF 1 Strength
Monday-Back Squat 3 @ 9
Tuesday-15 minutes jerk practice; coach assigns drill/variation
Wednesday-20 minutes: Deadlift 3 @ 8 (Repeat until @ 9)
Thursday-15 minutes snatch practice, coach chooses position 1, 2, or 3
Friday-20 minutes: Paused Front Squat 3 @ 8 (Repeat until @ 9)
Saturday-make up
CF 1 Conditioning
Monday-"21-15-9 for time:
Dumbbell hang power snatch
Walking Lunge
Pullup or Ring Row
TIMECAP: 12 minutes"
Tuesday-"For time:
Run 400m
50 pushups
40 kettlebell swings
30 box jumps
20 dumbbell hang squat cleans
20 dumbbell hang power snatches, alternating
Run 400m
TIMECAP: 20 minutes
"
Wednesday-"For time:
75 burpees
At the top of every minute (including the first,) perform 6 dumbbell hang power snatches, alternating.
TIMECAP: 12 minutes."
Thursday-"AMRAP 15 minutes:
Run 200m
10 thrusters
5 pullups
10 Russian KBS
5 sit-ups"
Friday-"5 rounds for total time:
10 dumbbell hang squat cleans
80 single unders
Rest 60 seconds"
Saturday-14.3
