Wednesday 6th June

Class
Strength
20 minutes every 2 minutes complete..
1 x Tempo back squat ( work heavy ) 
4 seconds negative 2 seconds pause

Conditioning
10 rounds for time
15/12 x Calorie airbike / row
30 x Double unders
10 x Chest to bar pull ups

CFK Compsquad
1 ) Conditioning
As per class

2 ) Strength cycle
Week 1 increase weight 2.5-5% per week
Deadlift
5 @ 60% 5 @ 70% 3 @ 80% 3 @ 85% 2 x 1 @ 90%
Bench press
5 @ 60% 5 @ 70% 3 @ 80% 3 @ 85% 2 x 1 @ 90%
Weighted step up
5 x 8 each leg
Bent over row dumbbells
3 x 8 each arm

3 ) Core
A) Alternating tabata
Hollow rock
Super man hold

😎 3 rounds
3 x Wall climbs
100m Deadball bear hug carry 65/45kg

Simon Lee