Training 3/2-3/8 Open Week 2

CF 2 Strength

Monday-15 minutes to snatch to max

Tuesday-20 minutes: Back Squat 4 @ 8 Repeat) 4-6% Fatigue

Wednesday-20 minutes: Push Press 3 @ 8 (Repeat) 4-6% Fatigue

Thursday-15 minutes to C&J to max

Friday-20 minutes: Paused Front Squat 5 @ 8 (Repeat) 4-6% Fatigue

Saturday-Make up




CF 2 Conditioning

Monday-5 rounds for total reps:60 seconds max cals on Airdyne
60 seconds max Russian kettlebell swings, 24kg/16kg
60 seconds rest

Tuesday-AMRAP 10 minutes:24 double unders
8 toes-to-bar

Wednesday-4 rounds for time:20 walking lunges, 55#/35# dumbbells
10 L-Pullups

TIMECAP: 13 minutes

Thursday-3 rounds:1:00 wall ball. 20#/14#
1:00 sit-ups
1:00 burpees
1:00 rest

Friday-9-7-5 reps for time:Thruster 155#/105#
Muscle-Up

TIMECAP: 12 minutes

Saturday-14.2




CF 1 Strength

Monday-15 minutes snatch practice - coach chooses 1st, 2nd, or 3rd position

Tuesday-20 minutes: Back Squat 4 @ 8 Repeat) 4-6% Fatigue

Wednesday-20 minutes: Push Press 3 @ 8 (Repeat) 4-6% Fatigue

Thursday-15 minutes clean practice - coach chooses 1st, 2nd, or 3rd position

Friday-20 minutes: Paused Front Squat 5 @ 8 (Repeat) 4-6% Fatigue

Saturday-Make-Up




CF 1 Conditioning

Monday-5 rounds for total reps:60 seconds max cals on Airdyne
60 seconds max Russian kettlebell swings, 24kg
60 seconds rest

Tuesday-AMRAP 10 minutes:24 double unders OR 75 jump rope
8 toes-to-bar OR 10 hanging leg raises

Wednesday-4 rounds for time:20 walking lunges w/dumbbells
10 strict pullups OR strict ring rows

TIMECAP: 13 minutes

Thursday-3 rounds:1:00 wall ball
1:00 sit-ups
1:00 burpees
1:00 rest

Friday-9-7-5 reps for time:Thruster
Strict Pullup
Strict Ring Dip

TIMECAP: 12 minutes

Saturday-14.2