CFE 2014 Regionals or Bust

WEEK 3 

 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)

·      OverHead Squatsà Warm up 3 rep then work way to one rep max

·      Deadlift 3 x 10 ( work on speed)

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

·      Weighted situps 3 x 20

Tuesday

(Max effort bench day)

·      Floor Pressesà 3 reps until no longer then continuing working up to a one rep max

·      Ring HSPU ( girls muscle up progression stuff) (rep/set = feel for that day)

·      10 deficit pushups superset with max diamond pushups

·      One Arm Press (controlled) KB 3 x 10

·      Back Extensions 3 x 20

Wednesday

Snatch

Squat Clean

Thursday

·      Smolov squats 3^rd day

·      Barbell Shrugs 3 x 8 (strict controlled) (225 )

·      Rows Heavy 3x5 (185)

·      Russian Twists on GHD/ L sits   3 x 20

WOD pistols in wod

Friday

·      Bench Press 3 x 10 75%

·      Tricep Extension 4 x 8

·      Handstand walk practice over 200 ft

Longer WOD