Wednesday 6th September

Strength
Clean + Jerk 75% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1, MAX

Conditioning
1) As many rounds as possible in 10 minutes…
Rx’d
30 x Double unders
5 x Power clean + Jerk 61/43kg

Scaled
30 x Single skips with attempts
5 x Power clean + jerk (scale accordingly)

2) Alternating in teams for 7 minutes..
40m Sled push
 

CFK Compquad Rest day
Rest day

OR
1) Active recovery
20 mins light airbike work
 

2) Work 2-3 following depending on Weaknesses
A) Handstand walks
15 minutes work progressions
OR 5 sets 15m Handstand walk

B) Pistol squats
5 sets x 14 reps

C) Core work
8 sets 15 secs on 15 secs off: Hollow holds
8 sets 15 secs on 15 secs off: Superman hold

Simon Lee