CFE 2014 Regionals or Bust

Monday

Max Effort – High bar back squat work up to 3 rep max then 1

135 x 10 185x5  225x3-5  265x3 295x3 305x 3 315x 1325x1 330x1

Glute ham raises 1 sets to failure

Back extensions 2 x 20 reps,

Goodmornings whatever you are feeling 5x 135 155 165

Strict leg raises 4 sets of 10

Strict Press -   failure presses 1 rep

Tuesday

Max Effort – Standard bench press work up to 3 rep max then 1

135 x 10  185 x 5  225 x3 235x 2   245 x 1 250 x 1 260 x1

Superset pushups – 3 x 10 deficit pushups 1 1 1

Weighted Dips -  on rings work up to max 3 rep then 1 rep

BW 25 x 2 45 x 2 65 x1 75 x 1 85 x 1 45 till failure then BW till failure

Power Cleans EMOM 10  @ 75% 185 Justin 195

3 sets of max effort pullups

9 11

Wednesday

Day off (Unless you feel fresh)

Thursday

Dynamic squats – Smolov numbers (text mike to get these)

Pistols – 4 x 10 (each leg) Either weighted or try not assisted

Snatch Rows 4 x 6

Power Snatch @ 75%

Barbell Shrugs 3 x 15 ( focus on more hip shrug)

Weighted sit ups (superset with windshield wipers) 3 x 15

(WOD)

Friday

Dynamic Bench – 10 x 3 60% (use three different grips, keep alternating)

Tricep Extension 4 x 8

Shoulders- Push Press Heavy 5

(WOD)

Sat

(WOD)