Oly
Snatch - Find a 2RM snatch
Lower Body
1. Back Squat - 10x3
2a. Dumbbell Lunges - 3x8 (4 each leg)
2b. GHDs (sub. Leg Curls) - 3x8
Conditioning
4 rounds
400m run
20 Wall Balls (20/14)
10 KB swings
Tuesday, October 6, 2015
Monday, October 5, 2015
Monday Oct 5, 2015
Not sure who is here this week. Still following CF Impulse Strength/Hypertrophy Cycle. Again, substitute movements if needed but keep the movement in the same plane using the same muscle groups.
Oly
C&J, Find a 1RM Shankle Complex:
3 hang clean pulls + hang clean + jerk + jerk
Upper Body Split 1
This starts our sets of 3 reps. Take the load you used for 4 reps and add 7% (multiply by 1.07). Use this load for each 10x3 exercise. These should be heavy.
1a. Incline Press- 10x3
1b. Weighted Pullup, Wide-Grip, Prone- 10x3.
2a. Dumbbell Pullovers- 3x8, 30X0 tempo
2b. Bent Over Row (supinated)- 3x8, 30X0 tempo
Conditioning
8 Rounds
20 Secs Hollow Rock Hold
10 Secs Superman Hold
Oly
C&J, Find a 1RM Shankle Complex:
3 hang clean pulls + hang clean + jerk + jerk
Upper Body Split 1
This starts our sets of 3 reps. Take the load you used for 4 reps and add 7% (multiply by 1.07). Use this load for each 10x3 exercise. These should be heavy.
1a. Incline Press- 10x3
1b. Weighted Pullup, Wide-Grip, Prone- 10x3.
2a. Dumbbell Pullovers- 3x8, 30X0 tempo
2b. Bent Over Row (supinated)- 3x8, 30X0 tempo
Conditioning
8 Rounds
20 Secs Hollow Rock Hold
10 Secs Superman Hold
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