Monday 9th October

Class
Strength
Back squat
10 @ 70%, 5 @ 80%, 3 @ 85%, 2 x 1 @ 90%+, 3 @ 85%, 5 @ 80%

Conditioning
21-18-15-12-9-6-3 reps
Rx'd
Wall ball shots 30/20lbs
Chest to bar pull ups

Scaled
Wall ball shots (scale accordingly)
Pull ups/ jumping pull ups

CFK Compsquad
1) Back squat
As per class

2) Barbell cycling
As many rounds as possible in 6 minutes..
2 x Snatch 70/45kg
4 x Clean + Jerk 70/45kg

3) Conditioning 1
As per class

4) Condtioning 2
4 rounds
15/12 cal Airbike
5 x Deadball cleans 65/45kg
50m Deadball carry
*Rest 1 min between rounds

5) A) 3 sets
3-5 x Deficit handstand push ups
B) 3 sets
5-10 x Strict handstand push ups
C) 3 sets
5-15 x Kipping handstand push ups

Simon Lee