Cf- Advanced: 09/01/2016

Mobility: Hip Mobility & Toracic Extension

Strength:

S1.Front Squat (16min) 

Set 1 – 4 reps @ 65% (rest max 2 min between sets) 

Set 2 – 3 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 1 rep @ 85%

Sets 5 to 8 – 1 rep @ 90%

S2. Snatch

4 sets: 3-Position Snatch (70% to 80% of 1 RM) (8min) (high hang, mid-thigh, then floor – build weight over the four sets)

4 sets: 2-Position Snatch (80% 85% of 1 RM) (8min) (mid-thigh, then floor)

5 sets: Snatch x 1 rep (90% of 1 RM)(10min) 

Conditioning

21-15-9 (TC 15 min,) 

Bike/Row for Calories 

Thrusters (52,5kg/35kg) (approx 20%to30% more than Fran weight) 

Chest-to-Bar Pull-Ups

 
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