CFF Fan Shirts are on their way!
A. Snatch Climb to heavy single
B. Clean and Jerk climb to heavy single
C. Front Squat - 2RM
D. Strict HSPU - 30 AFAP
E.
1k Row
100 DU
25 CAL AB
100 DU
1k Row
+
Gymnastics weakness added work
Showing posts with label HSPU. Show all posts
Showing posts with label HSPU. Show all posts
Friday, May 9, 2014
Sunday, May 4, 2014
Monday, 050514
Studs
am:
A. Push Press - 10RM + 1x10@90
B. Back Squat - 10RM + 1x10@90
C1. Strict HSPU 3.3.3 cluster; rest :10; build in cluster; appropriate height/weight etc
C2. Band Shoulder Stretch :30 each side; with each working set above; rest 3-4 minutes
D. 7 min recovery Row @Z1
pm:
5 rds @80%
5 tnG SqT Cleans (135-155/93-108)
10 T2B
20 Double Unders
+
10 min of TGU Recovery Work
+
10 min of Scap work/ rehab
A. Push Press - 10RM + 1x10@90
B. Back Squat - 10RM + 1x10@90
C1. Strict HSPU 3.3.3 cluster; rest :10; build in cluster; appropriate height/weight etc
C2. Band Shoulder Stretch :30 each side; with each working set above; rest 3-4 minutes
D. 7 min recovery Row @Z1
pm:
5 rds @80%
5 tnG SqT Cleans (135-155/93-108)
10 T2B
20 Double Unders
+
10 min of TGU Recovery Work
+
10 min of Scap work/ rehab
Monday, April 28, 2014
Monday, 042814
CrossFit Free Girls - loving their Paleo Power Meals Sponsor
Monday:
Session 1
A . Push press - 10 rm + 1x10@90
B. Back SqT - 10 rm + 1x0@90
C. 10 min on AB
:25 very hard
:35 coast
Session 2.
A. Bench Press - 5RM
B1. Strict HSPU x 5 reps x 5 sets (proper depth / set up) ; rest 0
B2. Band Shoulder extraction : :30 each side x 5 sets; rest 2-3 min
C. Emom x 14-20
Odd: 2 Tgu each arm ; ascending in weight
Even: l-sit hold (time : depends on athlete)
Wednesday, April 23, 2014
Thursday, 042314
good luck to everyone competing this Sunday at Reebok!
A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible
D. top of every 3 min run 400m @1:17 / 1:24 pace
E1. DB Strict Press 5-8 reps x 4 sets; rest :30
E2. BB Curl 8-10 reps x 4 sets ; rest 1:30
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible
D. top of every 3 min run 400m @1:17 / 1:24 pace
E1. DB Strict Press 5-8 reps x 4 sets; rest :30
E2. BB Curl 8-10 reps x 4 sets ; rest 1:30
Tuesday, April 15, 2014
Wed, 041614
Congrats to your winners from this past weekends Spring Kick Off!
A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible
D. amrap 10@80%
row 250m
10 Box Jumps (30/24)
25 Double Unders
rest a while
@Weightlifting Wed
A. Snatch - build to heavy triple, double TnG
B. Clean - Max Out
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible
D. amrap 10@80%
row 250m
10 Box Jumps (30/24)
25 Double Unders
rest a while
@Weightlifting Wed
A. Snatch - build to heavy triple, double TnG
B. Clean - Max Out
Tuesday, April 8, 2014
Wed, 040914
A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
D. MAP Training - 80%
amrap 12
250m Row
20 Double Unders
15 Wall Balls
10 Box Jumps (23/20 - step down
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
D. MAP Training - 80%
amrap 12
250m Row
20 Double Unders
15 Wall Balls
10 Box Jumps (23/20 - step down
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