Sunday, April 13, 2014

Training 4/14-4/19



CF 2 Strength

Monday-Push Press
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% Fatigue

Tuesday-Back Squat
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% fatigue

Wednesday-Paused Snatch
25 minutes to build to heavy single, then 80-85%x2x4

Thursday-Paused Clean + Jerk
25 minutes to build to heavy single, then 80-85%x2x4

Friday-Paused Back Squat
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% fatigue

Saturday-Make up




CF 2 Conditioning

Monday-AMRAP 3 minutes:
3 power snatch, 135#/95#
6 clapping pushups
9 jumping squats

Rest 1 minute. Repeat for a total of 3 cycles, scoring continiously.

Tuesday-As far as possible in 8 minutes:1 burpee
2 kettlebell swings, 24kg/16kg
2 burpees
4 kettlebell swings
3/6, 4/8, 5/10, etc

Wednesday-3 rounds:1:00 wall ball
1:00 double unders
1:00 box jumps
1:00 Row
1:00 rest

Thursday-30-20-10 reps for time:Chest-to-Bar pullup
Overhead Squat 115#/75#

TIMECAP: 12 minutes

Friday-3 rounds for time:30 walking lunges
20 ring dips
10 deadlifts, 275#/185#

TIMECAP: 16 minutes

Saturday-TBA




CF 1 Strength

Monday-Push Press
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% Fatigue

Tuesday-Back Squat
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% fatigue

Wednesday-25 minutes Paused Snatch practice

Thursday-25 minutes Jerk practice

Friday-Paused Back Squat
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% fatigue

Saturday-Make Up




CF 1 Conditioning

Monday-AMRAP 3 minutes:
6 dumbbell hang power snatch, alternating
6 pushups
9 squats

Rest 1 minute. Repeat for a total of 3 cycles, scoring continiously.

Tuesday-As far as possible in 8 minutes:1 burpee
2 Russian kettlebell swings
2 burpees
4 Russian kettlebell swings
3/6, 4/8, 5/10, etc

Wednesday-3 rounds:1:00 wall ball
1:00 double unders
1:00 box jumps or step-ups
1:00 Row
1:00 rest

Thursday-30-20-10 reps for time:Pullup
Overhead Squat OR Goblet Squat

TIMECAP: 12 minutes

Friday-3 rounds for time:30 walking lunges
20 pushups
10 deadlifts

TIMECAP: 16 minutes

Saturday-TBA