Monday 4th September

Strength
1RM Back squat test
75-80% x 3, 85% x 2, 90% x 1, 1RM

Conditioning
As many rounds as possible in 13 minutes…
Rx’d
21 x Wall ball shots 30/20lbs
3 x Rope climbs

Scaled
21 x Wall ball shots (scale accordingly)
3 x Rope pulls + 3 x Rope knees to elbows

 

CFK Compsquad

1) 1RM Back squat test
75-80% x 3, 85% x 2, 90% x 1, 1RM
 

2) Ring muscle up Test
5 minutes max rep muscle ups*
*Begin with first set max rep unbroken

Or work progressions:

3 sets x 10 swings
5 sets 3-5 reps banded transitions
3 sets 5-8 x Strict Ring pull ups
3 sets 5-8 x Strict Ring dips
 

3) Conditioning 1
As many rounds as possible in 13 minutes…
21 x Wall ball shots 30/20lbs
3 x Rope climbs
 

3) Conditioning 2

3 rounds:
15/12 x Calorie Airbike
8 x Burpee box jump overs 24/20inch
6 x Deadball cleans 65/45kg
*Rest 2 minutes between rounds

Simon Lee