Saturday, 052414

Juan-ald 

A. Burpee Bounding Obstacle Course Relays 

B. Snatch; build to 1RM 
C. Hang Clean + Jerk : 1RM
D. Front Squat - 2RM
E. top of every 3 min, run 400m (faster pace than prior)
F. 10-15 of upper gymnastics Weakness Focus
G. 10 min of Light TGU work ; stability focus
H. DB SA Row - HEAVY  sets per side, x 5 each side; rest :30 between arms 

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