5/4/15:Monday: Tomorrow is Bring a Friend Day:
STRENGTH
20 rep squat cycle Week 4/Day 1
use this file for squat numbers : 20 rep spreadsheet
METCON
“Elizabeth”
21-15-9
Squat Cleans 135/95
Ring dips
5/1/15: Friday: CFTC West closed Saturday for Beach Wod:
READ
Change of Pace, Let’s Do Some Jerks
STRENGTH
jerk
3-3-3-2-2-1-1-1
METCON
3 rounds
1 min ME 200m run
1 min ME push press (115#/75#)
1 min ME toes to bar
1 min rest
ACCESSORY
5 mins of evil wheels
4/30/15: Thursday: Oly Club Tonight at 7:30pm
READ
Perfecting the single leg romanian deadlift
STRENGTH
20 rep squat cycle Week 3/Day 2
use this file for squat numbers : 20 rep spreadsheet
METCON
25 burpee buy in
10-1 wall-ball shots (20#/16#)
1-10 ball slams (30#/20#)
25 burpee buy out
ACCESSORY
5×10 single leg RDL
4/29/15: Wednesday:
MIND
WHY YOUR LIFTS JUST AREN’T GETTING BETTER… AND WHAT TO DO ABOUT IT
STRENGTH
3 position snatch
10 min emom
*add weight each minute if appropriate*
METCON
12 min climbing ladder
25 double unders
1 power snatch (115#/75#)
25 double unders
2 power snatch
*add 1 power snatch each round*
