Monday, 051914

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 

Monday, 111113

What it's all about!!!  N.E.A.L Season 1 Week 1 is complete. What an amazing week. Something great has been started; excited to watch it grow. 

am:
A. Push Press - 5RM
B. 90% of A 1x5
C. 80% of A 1x5
D. Back Squat - 5RM
E. 90% of D, 1x5
F. 80% of D, 1x5
G. 10 min AD - @60% 

pm: 
A. 3RM - Hang Squat Clean for the Day 
B. MAP Training
10 min amrap @85
10 c2b
20 cal ad
rest 5
10 min amrap @90
5 Strict HSPU
10 Box Jumps (30/24)

rest 5

10 min amrap @95

40 Double Unders

200m Run

10 Thrusters (95/63)