Lynn at the 2018 CF Games
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2 sessions minimum
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Weightlifting +
a. Snatch – up to 3RM from the floor, NOT TnG + 2×3 @85-90% of your 3RM for today.
b. Snatch Pull – at 105% of all time MAX Snatch. 3×3
c. Bent over Barbell Row – 4 x 5; heavy across
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Conditioning:
Running clock – one to the next
10 min bike – :30 @90+% :30 off / little effort
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10 min row – :30 @90+% :30 off / little effort
***do not pace above go hard on each throughout
– rest 5 min
4 rds
8 strict hspu 3/1″
10 deadlifts 275/183
12 bar facing burpees
Rest 3-4 min between
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Running:
1. Warm Up:
– 600 easy
– barefoot drills: 2 high knees – 2 heel to butt – 2 skipping x 2
– 4 x 50 yard build ups
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2. 50 – 75 – 100 – 75 – 50 yard repeats, recovery is easy jog back. These are all fast – if more recovery is needed, than take it. Once you complete the full round, complete an easy 400. Repeat the full round 3-4 times through. Run these fast but not to a point where you force the pace
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3. Cool down: 3/4 mile easy
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becomplete:
1. db seated double row’ 12-15 reps x 3 sets
2. 4 rds NFT ; 20 banded scap squeezes, 10 hang cap squeezes, 10 plank scap squeeze with downward dog, 10 db fly’s slow and controlled all way through
3. 5 min of crossover symmetry to finish