Friday, 090817

Lynn @2017 CF Games

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2 sessions if all volume 

Weightlifting;

A. Snatch; 1.1.1, 3 position cluster. 

*athlete starts at their weakest position first. :10 between cluster reps. Second rep work your way down or up (athlete specific), same :10 count, then hit 3rd rep. climb to max for the day 

B. Back SqT – 3×3@85%

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Gymnastics: 

Muscle ups; 5 x 5 UB, AFAP

*understand this 5×5 is a starting point, which we will build on. 

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Conditioning:

EMOM x 10 

minute 1: 15/12 cal rower 

minute 2: 15 burpees over rower 

rest 4 minutes 

every 2 minutes x 5

10/8 cal bike

5 tng clean and jerks 155/108 *start; ascending each round

rest 4 minutes (but warmup for next emom)

EMOM x 10 

10 t2b 

3 sqT Clean Thrusters 155/108; ascending accordingly per athlete. Heavy is goal here. 

. . . 

directly into 7 min bike flush

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becomplete: 

1. 800m run @60-70% ; rest 1:30 x 2 ; just loosing up for tomorrows long run 

2. reverse hyper 3 x 20 @20% of 1RM back squat 

3. 20-30 min foam rolling and static stretching. Focusing on the hips, hip flexors, calves and quads.