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17
MAY
2016

Wednesday May 18, 2016

a) Clean and jerk complex 5x 1 halting Squat Clean + 1 Pause Jerk (hold 2 seconds at bottom of dip) b)GYMNASTICS STRENGTH 5 sets 5-8 false grip ring rows 8 ring transitions sitting on a band (go as slow, strict and as thin a band as possible, make these hard) c) EMOM 12 mins 10...
16
MAY
2016

Tuesday May 17, 2016

a) Snatch Complex 1 Halting Squat Snatch (pause 2 seconds below the knee) + 1 Hang Squat Snatch b) RUN 1 mile rest 4 minutes Run 800m rest 4 minutes RUN 800m rest 4 minutes Sprint 200m c) Airdyne 10 mins easy CORE d1) L sit on paralettes 3 x Max time 2d) Back extensions on GHD 3...
15
MAY
2016

Monday May 16, 2016

No Squatting this week a) Bench 95% 5×2 b1) 2016 Regionals Individual WOD 3 & 4 6 min cap 104 Wallballs 52 pullups rest 1 Min b2) cap 10 mins 4 rounds 28 pistols 15 power cleans 115/80lbs c) Weighted DIPS 4×5 d) DB Skull Crusher 4 x 10
13
MAY
2016

Saturday, May 14th

a) deadlift Week 6 – 75% x 5 sets x 5 reps b) Nancy 5 rounds 400m Run 15 overhead squats 95/65lbs c) Kettlebell Lunges 3×16 32/24kg x 2 d) Rope sled  pulls Pull 3 sets of 100ft
12
MAY
2016

Friday, May 13th

  a) Front squat 5×1 TEMPO (3111) b) Close Grip Bench 87% 5×3 c) For time 30 box jumps 24/20” 30 pistols 30 dips 30 S2OH 95/65lbs 30 double unders 30 burpees 30 toes to bar d) 8 min emom alternating 8 KB push press 32/24kg 8 double KB bent over row
10
MAY
2016

Wednesday, May 11th

  a) Clean and jerk complex 5x 1 halting Squat Clean + 1 Front Squat + 1 Pause Jerk (hold 2 seconds at bottom of dip)” b) Barbell cycling 10 min emom alternating 6 squat cleans 6 power snatches choose your own weights c) Single leg Hamstring Curls on Swiss Ball...
09
MAY
2016

Tuesday, May 10th

  a) EMOM 10 Mins 2-3 reps strict defecit Handstand pushups choose your own defecit, try deeper then last week b) Snatch Complex 5x 1 Halting Squat Snatch (pause 2 seconds below the knee) + 1 Hang Squat Snatch + 1 Snatch Balance Heavier then last week c) RUN 4x600m Rest 2:30...
08
MAY
2016

Monday, May 9th

  Back squat 5×1 TEMPO (3111) Bench 90% 5×3 12 min cap 21-15-9 ROW cals Thruster 95/65lbs C2B Max muscle ups in remaining time 5 x Max rep strict chin ups (supinated grip) tempo 3X10 5x max stationary dips tempo 3X10
06
MAY
2016

Saturday, May 7th

  a) deadlift Week 5 – 85% x 3 sets x 3 reps b) For time 5 squat cleans 185/135 4 squat cleans 205/145 3 squat cleans 225/155 2 squat cleans 245/165 1 squat clean 265/175 rest 5 minutes then do it again in reverse order. Only 1 bar! c) 3-4 rounds amrap unbroken strict...
05
MAY
2016

Friday, May 6th

Cristini Programming Athletes – The 2016 Members Comp is here – June 11th @ 10am! Click the link below, go to Seminars and click on CFM/RCFEW Members Comp 2016! Can’t wait to see everyone there! https://clients.mindbodyonline.com/classic/admhome?studioid=34294...