Monday am Training Group at CFF
De load week cont’s
A. Clean High Pull – blocks at knee ; 4 x 3 @100-103% of your max clean (straps allowed)
B. Weighted Pull-ups 5 x 3; heavy across
C. MAP Training
amrap 10 @70%
1 legless rope climb
30’ front rack walking lunge 135/93
12 t2b
rest 4 min
10 min on bike :30 hard :30 easy
rest 4 min
amrap 12 @80%
5 strict pull-ups
10 deadlifts 185/123
15 box jumps 24/20 step down
20 air squats
Assistance Work
1. 3 rds , 20 pvc dislocates + 20 banded scap squeezes + 20 scap pushups
2. 3 rds superset, 20 alt db hammer curls + 20 banded tricep press down
3. l-sit variations, including some dynamic swings to holds. .accumulate 3 minutes total