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CFEXE ATHLETE 27/06/14
CFEXE ATHLETE 27/06/14
FRIDAY 27/06/14 TEST WEEK A) 1RM Deadlift Rest 10 minutes AMRAP @ 85% of 1RM Deadlift B) 1RM Press then 1RM Push-Press Rest 5 minutes then AMRAP @ 85% 1RM Push-Press C) 10 min Row for max metres TEST WEEK DONE! Take Saturday and Sunday off if you have completed all tests or catch-up on […]
CFEXE ATHLETE 25/06/14
WEDNESDAY 25/06/14 TEST WEEK A) Clean & Jerk 1RM B) L-Sit Hold max time Rest 60 seconds L-Sit Hold max time Rest 60 seconds AMRAP Toes-to-Bar in 60 seconds C) For time: 30 Power Clean + STOH (60/40) D) 3km run Details of route will be at the gym. If training elsewhere, choose a route that you […]
CFEXE ATHLETE 24/06/14
TUESDAY 24/06/14 TEST WEEK A) 1RM Close Grip Bench Press (35cm grip width) B) 1RM Pull-up C) 60 seconds CTB Pull-ups Rest 2 minutes 60 seconds Strict Handstand Push-ups Rest 2 minutes 60 seconds Kipping Handstand Push-ups Rest 2 minutes 60 seconds Ring Dips Rest 2 minutes then Max reps Double-unders in 3 minutes C) […]
CFEXE ATHLETE 23/06/14
MONDAY 23/06/14 TEST WEEK A) Take 20 minutes to set a Snatch 1RM B) EMOM 5 minutes 2 Snatch @ 80% of 1RM Then 2 minute AMRAP of Snatch @ 80% of 1RM B) Take 20 minutes to set a Back Squat 1RM Rest 10 minutes then AMRAP @ 85% of Back Squat 1RM C) Every […]
CFEXE ATHLETE 21/06/14
SATURDAY 21/06/14 Take part in the Saturday Team WOD and/or Take the prowler for a long pull and/or Get to the beach for some sand running Notes – Ensure you are well rested and raring to go for testing next week
CFEXE ATHLETE 20/06/14
FRIDAY 20/06/14 Skill Work A) 20 minutes + on Jerk Skills and Drills then Jerk Progressive up to 70% 1RM Jerk B) Deadlift; 3 reps; 3 rounds; @5131; Progressive up to 75-85% effort C) 1. Single Leg Romanian Deadlift; 6 reps each leg 2. Close Grip Bench Press; 6 reps 3. Russian Swing (32/24); 15 […]
CFEXE ATHLETE 18/06/14
WEDNESDAY 18/06/14 Skill Work A) 20 minutes + on gymnastics weakness Can combine this with the outdoor run. Handstands on the playing field. Strength Work B) Clean Progressive up to 70% 1RM Clean C) 1. Behind Neck Press; 8 reps; Progressive up to 75-85% effort 2. L-Sit; 20 sec 4 rounds C) Pendlay Row; 6 […]
CFEXE ATHLETE 17/06/14
TUESDAY 17/06/14 Skill Work A) 20 minutes + on mobility…do it! Strength Work B) 1. Nordics; 5 reps 2. Deficit Romanian Deadlift; 5 reps 5 rounds C) 1. KB Press; 5 reps; 2 sec pause at top 2. Weighted Supine Grip Pull-up; 3 reps; 2 sec pause at the top 3. Walking Lunge; 30 steps […]
CFEXE ATHLETE 16/06/14
This is deload week. A chance to let the body recover and adapt to all the stimulus it has been subjected to over the last four weeks. This week will see a lot of light ‘skill’ work and a lot of structural work to chip away at any imbalances. The conditioning is largely aerobic in […]
CFEXE ATHLETE 14/06/14
SATURDAY 14/06/2014 Session 1 A) Snatch Pull + Snatch + Mid-Hang Snatch 6 sets with a focus on position, movment and speed. B) Snatch Grip Deadlift with pause off floor, at knee, at mid-thigh 2 reps; 6 sets; progressive C) Front Squat; 10-1 reps; 30X2; As close to 1.25x BW as possible Bench Press; 1-10 reps; […]
