CFNE vs CFF - Team Training for 2014 Regionals
1-2 Sessions:
Pre - or AM
A. :25 sprint on AD x 5; rest 2:30 between
B. OHS Tempo Work
C. LIGHT TGU alt arms
A. Snatch - climb to heavy single in 12-15 minutes
B. Hang Clean + Jerk - build to heavy double (lower if possible on first jerk to go right to hang)
C. Back SqT - build to 5RM
D.
21 Strict HSPU
21 KB SqT Cleans (53/35)
200m Run
15 Strict HSPU
15 KB SqT Cleans
400m Run
9 Strict HSPU
9 KB SqT Cleans
600m Run
Pre - or AM
A. :25 sprint on AD x 5; rest 2:30 between
B. OHS Tempo Work
C. LIGHT TGU alt arms
A. Snatch - climb to heavy single in 12-15 minutes
B. Hang Clean + Jerk - build to heavy double (lower if possible on first jerk to go right to hang)
C. Back SqT - build to 5RM
D.
21 Strict HSPU
21 KB SqT Cleans (53/35)
200m Run
15 Strict HSPU
15 KB SqT Cleans
400m Run
9 Strict HSPU
9 KB SqT Cleans
600m Run
Did what I could. I think its just a sprained meniscus. Everything below was done basically with just my right leg, left leg did help with balancing.
ReplyDeleteSnatch: 150lbs
2RM Hang C+J: 185
2RM Hang Clean: 225 1RM HC: 235
5RM One Legged Squat: 115 (basically a backwards lunge)
1RM Pistol: 60lbs
21-15-9
SHSPU
50lb DB Power Cleans
Double Unders (30,60,90)
20:27
Blonyx is in the mail!