Monday 18th December

Strength
Back squats
15 minutes on the timer..
0-2.30: 15 reps @ 60%
2.30-5: 5 reps @ 70%
5-7.30: 5 reps @ 80%
7.30-10: 3 reps @ 85%
10-12.30: 2-3 reps @ 90%
12:30-15: 10 reps @ 70%

Conditioning
A) 9 minutes get as far as possible..
3 x Power snatch 53/34kg
3 x Toes to bar
3 x Bar - facing burpees
*Ascend 3 reps per round

Rest 2 minutes
B) 75 x Wall ball shots 30/20lbs

CFK Compsquad
1 ) Back squats
As per class

2 ) Squat snatch
15 reps @ 85% (10 min cap)

3 ) Conditioning 1
As per class

4 ) Conditioning 2
4 x 2 min rounds
20/15 x Calorie bike
Max rep ring muscle ups in remaining time.. (aim = 7 reps)

*Rest 1 mins between rounds

Simon Lee