CFEXE ATHLETE 02/06/2014

CFEXE ATHLETE 02/06/2014

MONDAY
Session 1

A)
Barbell Squat Jumps; 2 reps; 4 rounds; @55X2

B)
Back Squat
Take 5 sets to build to a heavy/maximal 5 reps
Rest 3 minutes btw sets

C)
Every two minutes for 12 minutes:
Snatch Pull + Snatch + Snatch Balance

D)
5 minutes:

30 Double-under
15 Power Snatch (35/25)

Rest 5 minutes

5 minutes:

30 Double-under
15 Power Snatch (35/25)

Rest 5 minutes

30 Muscle-ups (10 minute cut-off)

or

10 minute muscle-up skill work (watch this for drills: http://vimeo.com/84253241)

Session 2

A)
10 minute row @ 60-70% effort

Rest 5 minutes

7 minute row @ 75-85% effort

Rest 5 minutes

3 minute row @ 95% effort

Notes
– Squat Jumps – 5 sec down; 5 sec pause at bottom; as fast as possible into jump. Keep it v. light.
– Careful and sensible on 5 rep squats. Get a spot for each set.
– Focus on consistency of the first pull in snatch then speed under bar in snatch balance.
– Speed and mechanics over weight on the snatch complex.
– Aim for unbroken sets on the DU/PS workout. Go hard!
– Break down muscle-ups early…do not blow up.

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