Mon 24 Nov – Programme Commence

Posted: November 23, 2014 by ollyoz in Uncategorized

CFK Warm Up

+ 5×8 Split Squat or Lunges (skill dependant) – build weight up gradually, rest 50/50

Strength

5×5 Back Squat @ up to 70% 1RM (1 second pause at bottom)

Met Con – set up three bars for the movements if we have enough, otherwise set the weights up to minimise switch time. 

6MIN AMRAP – 5 Bent over rows, 5 Hang Clean, 5 Push Press  @ 60/40

 

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Comments
  1. ollyoz says:

    Lunges up to 80kg
    5×5 @ 110kg
    AMRAP – 5 rounds plus 1 hang clean. @ 60kg

  2. Donna says:

    Donna – 15-20-20-20 – backsquat – 45-45-45-45-45
    Tim – 20-25-25-30-30 – backsquat – 50-60-60-70-70
    Jase – 30-30-35-35-5-40 – backsquat – 80-82.5-82.5-85-85
    TJ – 15-20-20-20-20 – backsquat – 45-45-45-45-45
    John – 15-20-20-20-20 – backsquat – 45-45-45-45-45

    WOD
    Donna – 5 plus 2 hangclean 30kg
    Tim – 3 plus hangcleans 50kg
    Jase – 3 plus hangcleans 60kg
    TJ – 4 plys hang cleans 20kg
    John – 5 plus hangcleans 25kg

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