CFE 2014 Regionals or Bust

Monday

·      Front Squat 3-1

·      Emom 12  squat Clean 225/135—2   KB Swings---15

·      Core- everything 20 reps(cunches, right side crunches, left side crunches, toe touches, leg raises, flutter kicks, rverse crunches, bicycles, crunch&reverse crunch combo

·      Row 1000m

Tuesday

·      3-1 one plate and ½ Bench\

·       5-4-3-2-1 Mu/Thrusters 165 / 50 Dubs (in between each )

·      AMRAP 20   20 Ring dips/ 400M/ 20 Pushups

·      Shrugs (maybe)

Wednesday

·      3-6-9   85% Deadlift / Weight Pullups 45 lbs (girls do what u can)

·      1 min L sit drill ( half of your max L sit for time then that long to rest for 1 min)

·      40-50% snatch work

·      30-20-10 TTB /  15 Box jumps (24/20)

Thursday

·      Max Front Rack Jerk

·      Handstand Walk 10 min practice (go unbroken)

·      300 double unders for time w/ emom 5 burpees

Friday

·      OHS 5 rep Heavy Sets (Work on stability)

·      Snatch heavy 1 rep max

·      Core- everything 20 reps(cunches, right side crunches, left side crunches, toe touches, leg raises, flutter kicks, rverse crunches, bicycles, crunch&reverse crunch combo

·      3 RFT KB Lunge (53/35) horizontal length of gym / C2B Pullups 15