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