Menu

CFM Sneak Peek wk 10/29/2018

0 Comments

MONDAY

 

STRENGTH

Snatch Skill

On the Minute x 5:

Power Snatch + Hang Squat Snatch

1@60%

1@63%

3×1@65%

Directly Into…

On the Minute x 5: 2 Squat Snatches (70%)

 

CONDITIONING

AMRAP 15:

30 Double Unders, 10 Dumbbell Power Cleans

30 Double Unders, 10 Dumbbell Hang Squat Cleans

30 Double Unders, 10 Dumbbell Push Presses

30 Double Unders, 10 Dumbbell Reverse Lunges

30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

Scaling

Double Unders

· 2 min double under attempts

· 3:1 singles

Cleans, Push Presses, Reverse Lunges, Thrusters

· Less weight

 

MOVING MASTERS

 

STRENGTH

Snatch Skill

Power Snatch + Hang Squat Snatch

1@60%

1@63%

3×1@65%

3×1@70%

 

CONDITIONNG

AMRAP 12:

30 Double Unders, 10 Dumbbell Power Cleans

30 Double Unders, 10 Dumbbell Hang Squat Cleans

30 Double Unders, 10 Dumbbell Push Presses

30 Double Unders, 10 Dumbbell Reverse Lunges

30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 35’s/20’s

 

 

TUESDAY

 

SKILL

Ring Cycle – Week 2

Mobility

Roll lats, back, pecs

Partner front swing stretch

6 sun salutations

Core

2 sets

20 v-ups

40 Russian twists

20 weighted sit-ups

40 flutter kicks

20 toe touches

40 mountain climbers

Scaling:

-scale movements and reps as needed

 

Skill

3 sets

10 Push ups

10 kip-swings on rings

4 Muscle up negatives (low rings)

6 GHD drill

Scaling:

-Use racked barbell for Full ROM push ups

-Kip swings on pull-up bar

-Dips instead of MU drill

(ring or GHD/boxes depending on strength)

12 ABMAT sit-ups

 

CONDITIONING

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

Scaling

Wallballs

· (14/12) med ball

· Less than 10’9’ throw *focus on getting below parallel in the squat and sitting back on heels and consistent throwing/catching/squatting rhythm

· Med ball front squats

Deadlifts

· Less weight

 

 

WEDNESDAY

 

STRENGTH

Tempo Overhead Squat

Work to a moderate set of 2

5 Second Down, 2 Second Pause.

 

CONDITIONING

“Ground Breaking”

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (115/80)

Scaling

Row and Burpees

· None

Overhead Squats

· Less weight

 

MOVING MASTERS

 

Strength

Tempo Overhead Squat

Work to a moderate set of 2

5 Second Down, 2 Second Pause.

 

Conditioning

“Ground Breaking”

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

30 Overhead Squats (95/65)

 

 

THURSDAY

 

CONDITIONING

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

15 Toes to Bar

15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

9 Pull-ups

9/6 Calorie Assault Bike

Scaling

Run

· None

· Row 500 meters for physical restrictions

Chest to Bar Pull-Ups

· Pull-ups

· Banded or Jumping Pull-ups

Toes to Bar

· Knees to Chest

· Knees to Elbow

· Scorpion Kicks

Pull-Ups

· Banded or Jumping Pull-ups

Assault Bike

· None

 

MIDLINE

1 Set:

Max Effort L-Sit Hold

Followed By…

3 Sets, Not for Time:

15 Second L-Sit

21 GHD Sit-Up

27 Banded Good Mornings

 

 

FRIDAY

 

STRENGTH

Clean and Jerk Skill

On the Minute x 5:

Power Clean + Hang Squat Clean + Split Jerk 1@60%

1@63%

3×1@65%

Directly Into…

On the Minute x 5:

2 Squat Cleans + 1 Split Jerk (70%)

 

CONDITIONING

“REGIONALS 9.3 (HELL’S HALF ACRE)”

21-15-9 Reps for Time

Box Jumps (30″/24″ in)

Kettlebell Swings (70/53)

Sumo Deadlift High-Pulls (115/75 lbs)

Scaling

Box Jumps

· less than (30/24)

*do NOT use step ups as a scale; stack plates to appropriate height AND JUMP

Kettlebell swings

(53/35) or less

Sumo Deadlift High Pulls

· Less weight

· Goblet Squats (70/53)

 

MOVING MASTERS

 

STRENGTH

Clean and Jerk Skill

Power Clean + Hang Squat Clean + Split Jerk

1@60%

1@63%

3×1@65%

2 Squat Cleans + 1 Split Jerk

3×1@70%

 

Conditioning

“REGIONALS 9.3 (HELL’S HALF ACRE)”

21-15-9 Reps for Time

Box Jumps (24″/20″ in)

Kettlebell Swings (53/35)

Sumo Deadlift High-Pulls (75/55 lbs)