CFE 2014 Regionals or Bust

WEEK 2 Playas   

 BACK EXTENSIONS WHENEVER WE CAN – GOAL TO INCREASE OLYMPICS DOWN THE ROAD

 ( NOT GONNA PROGRAM IN BECAUSE LOOKS LIKE TO MUCH)

Cash outs everyday of at least something

Pick a weakness

Monday

(Max effort squat day)

·      FRONT SQUATSà 3 reps until no longer then continuing working up to a one rep max

135 170 185 225 245 / 275 295 305 315

·      Glute Hammy Raises 3 x 8 (four count on way back down)

·      Straight leg raises  3 x 15 (superset with plank holds – 30 sec or until failure)

·      Strict press 5 repper Paralletes (45 & 25 plate)

·      Cash out 3rds: 20 wall balls 5 mu’s Jeff=3:00/ Justin 2:30/ Mike F/ Kelsey 5      /GSkell 5:21

Tuesday

(Max effort bench day)

·      CLOSEGRIP BENCH PRESSà 3 reps until no longer then continuing working up to a one rep max

·      (Superset with Max TTB for each one rep max set)

·      One Arm Press (controlled) KB 3 x 15

·      BW Dips 3xfailure (controlled)

·      Chin up work up to one rep max

·      Powerclean

5 on first minute light weight 5 min

3 on minute medium weight 5 min

3 on minute heavier weight 5 min

1 on minute heavy ass weight 5 min

Wednesday

Day off (Unless you feel fresh)

Thursday

·      Smolov squats 2^nd day

·      Pistols 3 x 10

·      Barbell Shrugs 3 x 8 (hip shrug)

·      Rows Heavy

WOD

Friday

·      Bench Press 3 x 10 65%

·      Tricep Extension 4 x 8

·      Russian Twists on GHD/ L sits

·      Push Jerk technique

WOD