CFEXE ATHLETE 10/06/14

CFEXE ATHLETE 10/06/14

TUESDAY
10/06/14

Session 1

A.
30 sec Handstand Walk/hold
30 sec rest
30 sec Toes-to-Bar
30 sec rest
5 rounds

B.
Press; 6-8 reps; progressive
Rest 45 sec
KB Overhead Squat; 3 reps
Rest 45 sec
4 rounds

C.
2 min AMRAP:
15 Burpees
GTOH @ 60/40

2 min Rest

2 min AMRAP:
15 Burpees
GTOH @ 70/45

2 min Rest

2 min AMRAP:
15 Burpees
GTOH @ 80/50

2 min Rest

2 min AMRAP:
15 Burpees
GTOH @ 90/60

Notes
– Session Focus: CP Battery/Gymnastic Skills/Shoulder Stability
– KB overhead squat: double kettlebell held overhead
– Scale weights as required in C

Session 2

A)
Part 1
60 sec row for max metres

Rest 2 minute
2 minutes to complete
1x unbroken set of muscle-ups
1x unbroken set of handstand Push-ups
Rest 2 minute

60 sec row for max metres

Rest 2 minute
2 minutes to complete
1x unbroken set of muscle-ups
1x unbroken set of handstand Push-ups
Rest 2 minute

60 sec row for max metres

Rest 10 minutes

Part 2
60 sec row for max metres

Rest 2 minute
2 minutes to complete
1x unbroken set of muscle-ups
1x unbroken set of handstand Push-ups
Rest 2 minute

60 sec row for max metres

Rest 2 minute
2 minutes to complete
1x unbroken set of muscle-ups
1x unbroken set of handstand Push-ups
Rest 2 minutes

60 sec row for max metres

Notes
– Anerobic┬áLactic Power/Gymnastic Skills & Volume
– After row take 2 minutes rest, then within a 2 minute window complete the gymnastics set, then take a further 2 minute rest before next row.

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