Team CFF Girls are heading to Miami in Jamuary, competing in the Elite Woman’s Division. Congrats ladies!
A. Clean Grip Deadlift – 3RM from 1’ deficit
B. Sequence
Bodyweight – max strict pull-ups
rest 2 min
into 5×3 ascending weighted chin ups
rest 2 min after last set
max bodyweight pull-ups
C.
10 min on bike @80%
directly into
10 min on rower :30 / :30
rest 5 min
10 min bike @90%
D. Assistance Work
Front Rack Yoke Walk 30-40’ sections x 5-7 walks (heavy)
+
4 x 12; weighted back ext. (either plate in hand, or bar on back)
+
3 x 25 weighted situps (heavy)
+
3 rds
15 barbell bicep curls
15 banded tricep press down
Front rack lunges sets of 10 up to 155
Deadlift 170kg with Chase Monster
Pull ups
18
Chins 25/45/50/55/60 lbs
19
Bike 98 Cals
Row 1525 m 1:38.5
130 Cals
20 inch box step ups with barbell in back rack (5 reps right leg 5 reps left leg)
75/95/115/135
50 ghd situps with the squad
3rm 1″ deficit dlift 3×285, 1×305 … heaviest with hook grip ever
S. pull ups – 6; chin ups x3: 10, 15, 18, 25, 32×2 .. S pull ups 5
Ran 1 mile, rowed 10 min 30:30, ran 1 mile
Got to a lot of aux work
CGDL: 210
Holleyman: 14:54
Pull-ups: 29
Weighted pulled 5×3: 44/53/70/80/90
Pull-ups: 25