Tuesday 5th September

Conditioning 1
20m Shuttle run beep test

Conditioning 2

For time: 
10 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
20 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
30 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
40 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
50 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
 

CFK Compsquad

1) 20m Shuttle Beep test

2) A)Max unbroken set Strict handstand push ups

B) Work 4 sets 5-15 x Kipping Handstand push ups
 

3) CFK Barbell
Power snatch 50% x 3, 70% x 2, 75% x 2, (80-85% x 2) x 4
Clean + Jerk 75% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1, MAX
Clean Pulls (105% x 3) x 4
Back squat (85% x 3) x 3 90% x 2
 

4) Conditioning
For time:
10 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
20 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
30 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
40 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar
50 x Alternating dumbbell snatch 22.5/15kg
15 x Toes to bar

Simon Lee