Progenex orders must be in by this Thursday by 5PM we will be ordering for everyone who needs it. Let Coach Cris, Tre or Emmily at the front desk know and have your pre-order money on hand if possible thanks!
-Cris
CF 2 Strength
Monday-Snatch + Hang Snatch + High Hang Snatch, 20 minutes to top set
Tuesday-Front Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)
Wednesday-Deadlift 25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (2 down sets)
Thursday-Clean + Hang Clean + High Hang Clean, 20 minutes to top set
Friday-Back Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)
Saturday-Make up
CF 2 Conditioning
Monday-3 rounds for time:30 kettlebell swings, 24kg/16kg
20 toes-to-bar
10 clean & jerk, 135#/95#
TIMECAP: 15 minutes
Tuesday-For time:50 crossover pushups on kettlebell
Run 600m
40 pullups
Run 400m
30 one legged squats, alternating
Run 200m
TIMECAP: 15 minutes
Wednesday-9-7-5 for time:Deadlift 275#/185#
Burpee Muscle-Up
TIMECAP: 9 minutes
Thursday-"Elizabeth"21-15-9 reps for time:
Squat Clean 135#/95#
Ring Dip
TIMECAP: 10 minutes
Friday-AMRAP 10 minutes:3 bear complex, 135#/95#
50 double unders
Saturday-TBA
CF 1 Strength
Monday-20 minutes practicing snatch. Start at hip, go to mid thigh, below knee, floor.
Tuesday-Front Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)
Wednesday-Deadlift
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (2 down sets)
Thursday-20 minutes practicing Clean. Start at hip, go to mid thigh, below knee, floor.
Friday-Back Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)
Saturday-Make up
CF 1 Conditioning
Monday-3 rounds for time:30 Russian kettlebell swings
20 toes-to-bar OR knees-to-chest
10 dumbbell hang power cleans
TIMECAP: 15 minutes
Tuesday-For time:50 pushups
Run 600m
40 pullups OR ring rows
Run 400m
30 step-ups onto bench or box, alternating
Run 200m
TIMECAP: 15 minutes
Wednesday-9-7-5 for time:Deadlift
Burpee Pullup
TIMECAP: 9 minutes
Thursday-21-15-9 reps for time:Dumbbell Hang Squat Clean
Ring Dip or Pushup
TIMECAP: 10 minutes
Friday-AMRAP 10 minutes:3 dumbbell complex
50 double unders
Saturday-TBA
