CFE 2014 Regionals or Bust

Monday--

• Low Box Squat (High Bar) 3-1
• Glute Hammy Raises 4 x 10 (4 sec count)
• Weighted Situps 3x20
• Superset with HTTB x 10
• Shrugs Strict Heavy

Cool Down - Row 5-10 min light pace

Tuesday--

• Close Grip Bench 
• Strict Press 3 x 10 (Moderate weight)
• 8 Rounds for time:
• 2 powercleans 85%
• 2 rope climbs
• 6 ring dips

Cool Down-- Jog quarter mile / STretch

Wed--

• Partial Deadlifts 3x20
• Strict leg raises 3 x 12
• EMOM 20
• 15 KB swings on even
• 7 Burpess on ODD Minutes

Cool Down-- Row 500 M / Back Extensions

Thursday

• Bench Press 5 sets---> 5 light 5 medium 5 heavy
• Ring Dips Heavy 3x10
• Push Press 5x6
• superset with HSPU Failure

Cool Down-- Stretch hardcore

Friday--

• SMolov
• Sled Pushes 5x5 Heavy 50 M
• "Annie"
• "Karin"+ MUscle Ups (goal 30)

Cool Down-- Row