Monday 11th December

Class
Strength
Back squat
15 minute timer..
0-2.30 min: 10 @ 65%
2.30-5 min: 3 @ 75%
5-7.30 min: 3 @ 80%
7.30-10 min: 3 @ 84%
10-12.30min: 3 @ 88%
12.30-15 min: 10 @ 70%

Conditioning
A) As many rounds as possible in 3 minutes...
6 x Alternating dumbbell snatch 30/22.5kg
6 x Toes to bar
6 x Box jump overs 24/20inch

Rest 1 min

B) As many rounds as possible in 5 minutes...
10 x Alternating dumbbell snatch 30/22.5kg
10 x Toes to bar
10 x Box jump overs 24/20inch

Rest 2 mins

C) As many rounds as possible in 7 minutes...
14 x Alternating dumbbell snatch 30/22.5kg
14 x Toes to bar
14 x Box jump overs 24/20inch

CFK Compsquad
1) Snatch
A) Hi-hang snatch + Snatch
5 x 2 60-75%

B) Snatch 6 x 1 @ 80%+

C) Snatch pull 4 x 3 @ 100%+

2) Ring muscle ups
11 reps
Rest 2 mins
9 reps
Rest 90 seconds
7 reps
Rest 60 seconds
5 reps
Rest 30 seconds
3 reps

3) Back squats
As per class

4) Conditioning 1
As per class

Simon Lee