CFEXE ATHLETE 19/5/2014

CFEXE ATHLETE 19/5/2014

MONDAY 19th MAY 2014

Session 1
A.
Back Squat @30X1
4 reps @ 70%
3 reps @ 80%
2 reps @ 90%
1 rep @ 90-95%
Max Reps @ 85%
Rest 3-4 minutes between sets

B.
Hang Snatch; 3 reps; 5 rounds
Work to heavy triple as long as form and mechanics allow

C.
Snatch Pull; 3 reps; 5 rounds
105% of 1RM

D.
Three sets for time of:
3 Strict Muscle-Ups
10 Pistols (5 each side)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes

Notes
Squat strength development/Snatch speed & strength/High Skill Gymnastics
Sub Strict Muscle-Ups for kipped or strict ring dips
Scale Pistols to box pistols

Session 2
Technical/Weaknesses/Aerobic conditioning – easy/moderate

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