Everyone is Welcome!
Join us at CFF tomorrow at 10a for another great training day with our friends from CF Fiternity, Iron Grit, Florian and the competitors from FREE.
NOTE: day of running prog will be posted tomorrow and can when attack when
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Regionals: – 2 sessions. Am / pm
Weightlifting +
A. Snatch – climb to heavy single for the day + 3×3 from the hang at 70-80% of what you hit. Depending athletes strengths positionally
B. Power clean + front sqT + hang squat clean + push jerk + split jerk; every :90 x 7-8 sets
C. Back SqT – 5-5-5 @80-85%
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Gymnastics:
A. 50 kipping hspu afap – opens standards, measure your line
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Conditioning:
3 rds
25 wall balls
15/12 cal bike
5 muscle ups
Rest 3:30 min
2 rds
30 alt DB snatch 50/35 (can only switch in air below chin)
20 burpees over your DB (must jump down and jump up. No stepping)
30 / 25 cal row
Rest 5 min
1 rds
75 power snatch’s 75/53
50 ghd sit-ups
25/20 cal ski erg
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Becomplete:
1. laying face down ground change plates rear flies 12-15 reps x 3 sets
2. 3 rds , 15 banded dislocates, 15 gang scap squeezes, 15 banded high face pulls
3. 4-5 min of “flow” work with up body. Think dynamic Stretch meets Yoga type for elbows, wrists, shoulders back etc
4. Crossover symmetry. Light high rep burners
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Performance
Gymnastics:
A. 50 kipping hspu afap – opens standards, measure your line
#
Conditioning:
3 rds
25 wall balls
15/12 cal bike
5 muscle ups
Rest 3:30 min
2 rds
30 alt DB snatch 50/35 (can only switch in air below chin)
20 burpees over your DB (must jump down and jump up. No stepping)
30 / 25 cal row
Rest 5 min
1 rds
75 power snatch’s 75/53
50 ghd sit-ups
25/20 cal ski erg
#
Becomplete:
1. laying face down ground change plates rear flies 12-15 reps x 3 sets
2. 3 rds , 15 banded dislocates, 15 gang scap squeezes, 15 banded high face pulls
3. 4-5 min of “flow” work with up body. Think dynamic Stretch meets Yoga type for elbows, wrists, shoulders back etc
4. Crossover symmetry. Light high rep burners