Friday, 011918

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

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