CFE 2014 Regionals or Bust

Monday

• Max Effort Front Squat 1 1/4 type 3-1
• Good mornings Heavy 5x5 
• Back Extensions 3 x 20
• Weighted situps 3x10   Superset Strict TTB 3 x 10
• Pullup Work for skill

Tuesday 

• ME Bench press ( down to one plate ) 3-1
• Weighed Dips 6 x 3 (controlled) superset w/max BW dips
• Heavy Jerk Work 5 x 3 (work on split)
• Bent over Rows (Pendlay) 6 x 5 (Add shrugs if want too)

Wednesday 

• Convential Grip Deadlifts medium weight 3 x 8
• Strict leg raises 3 x 15
• 21-15-9 Powerclean / box jumps / C2b Pullups

Thursday 

• Bench press 8x5 65% of max (slow on way down/ explosive way up) Superset with plyo pushups 45+25 set of 10
• Strict Press 5x5
• Strict shrugs 4 x8 superset HSPU Failure
• Work on weakness

Friday

• Smolov
• Snatch 4x50% 3x60% 2x75% 1 x 80% 3 x 70% 2x60% Cool down sets as needed.
• Weighted overhead lunges (gym length x 3) using KB
• Planks 3x:45 
• 3x15 KB situps