Friday 22nd September

Strength
Front squat 2 x 5 @ 70%, 2 x 3 @ 80%, 2 x 2 @85-90%

Conditioning
21 minutes every min on the min..
1st min : 20/15 x Calorie row
2nd min: 10 x Dumbbell power cleans 22.5/15kg
3rd min: 10 x Handstand push ups

CFK Compsquad
1) Front squat
As per class

2) Conditioning
As per class

3) Bodybuilding strength
Rotating
A) Bench Press 7 x 3RM
B) Weighted pull ups 7 x 3RM
C) Box jumps 7 x 3
then
D) 3 x 15m Overhead walking lunges

4) Accessory work
5 rounds
20 x One-arm dumbbell push press 25/15kg (10 each arm)
20 x GHD sit ups

Simon Lee