All posts by CFGG

Wednesday

A.

3 sets:

2 snatch Lift-Offs + snatch deadlift + hang power snatch @ 60-75% HOLD GOOD POSITIONS

B.

3 sets:

1 snatch Lift-Off + power snatch @ 75-80%

C

3 sets:

power snatch @ 80-85%

D.

Ten rounds for time:

30 DUs

3 Ground to Overhead (135/95)

Friday

A.

3-4 sets:

8 RFE split squats + 8 dynamic RFESS 

B.

for time (20 min cap):

1 Round:

   50 WBS (20/14)

   10 TTB

Directly Into…

2 Rounds:

   50 Air Squats

   10 TTB

Directly Into…

4 Rounds:

   200m run

   10 TTB

Thursday

A. 

Close Grip Bench Press (32X0) 9-7-7-5-5

B.

every 3 mins for 5 sets:

80 double under (buy in), then in time remaining, amrap:

   2 ring muscle ups

   4 HSPUs

   8 KBS (72/53)

~or~

4 pull-ups + 4 push ups

4 seated DB press

8 KBS (53/35)

Monday

A.

5 sets: 

1 hang power clean + 1 power clean (70-75%)

B.

4 sets: 

3 clean deadlifts w/ 5s descent: (85-90%)

C.

four sets:

In 2 mins, complete:

6 burpees

12 TTB

max reps alternating single arm DB snatches (50/35) in time remaining 

rest 2 mins between sets

score = total reps DBS

Friday

A.

3-4 sets:

6 rear foot elevated split squats + 6 dynamic rear foot elevated split squats left foot

rest 60s

6 rear foot elevated split squats + 6 dynamic rear foot elevated split squats right foot

rest 2 mins

B.

3 sets, one set every 5 minutes, each set for time:
400m run
30 Back Squats (135/95)