31/07/2015
rest until 16/08/20152-3 times per week, hip & shoulders mobility, 3x15 ring rows-push ups-ghd sit ups-ghd back extensions-overhead squats.strength: back squat 4x5 75%, power clean 4x5 60%, pull ups 4x10-15.30' swimming or running or another sport.
30/07/2015
CF SPORT1. find 1 rm front squat in 15'2. find 1 rm back squat in 5'3. in teams of 3 persons, 75 power clean & press 35/15kg, 75 hand release push ups, 75 power snatch 30/15kg, 75 pull ups (partners change
29/07/2015
CF SPORT 1. Find 1 rm strict press in 15' 2. Find 1 rm push press in 5' 3. amrap in 7' , 7 pull ups, 9 burpees, 11 push ups CF ADVANCE 1. find 1 rm dead lift snatch grip in 15' 2. find 1
28/07/2015
CF SPORT1. 1 rm dead lift in 20'2. 4 rounds for time of 15 american swings, 15 push upsCF ADVANCE1. find 1 rm push press in 20'2. e2mom x 5, 25 push ups, 20 alternative pistol squats3. goodmornings 4x8, ghd
27/07/2015
CF SPORT1. find 1 rm power clean in 15'2. back squat 2-2-23. strict pull ups, ring dips, good mornings, t2b, 3x8-12CF ADVANCE1. find 1 rm snatch in 20'2. ohs 2-2-2 e2mom3. for time 12-9-6-3 reps 60/35kg thruster, bar muscle up
24/07/2015
CF SPORT1. practice double under 10'2. e2mom 12 dead lift, 9 hang power clean, 6 push press, repeat 4 rounds, bar 40kg/20kg3. 100 sit ups for timeCF ADVANCE1. practice snatch 15'2. emom 8', 1 power clean + 1 hang squat
23/07/2015
CF SPORT1. A. front squat 3-3-3 B. overhead squat 10-10-102. emom 10', 10 american swings, 10 push upsCF ADVANCE1. thrusters 2 rm in 15', take the bar with squat clean2. A. overhead squat 7-5-3 B. snatch balance 2-2-2 every 1:30
22/07/2015
CF SPORT1. A. strict press 5-5-5 B. push press 3-3-2-22. emom 5', 10 pull ups3. 4 rounds of 10 wall ball, 10 t2bCF ADVANCE1. A. split jerk 2-2-2-2 B. back head press snatch grip 5-5-52. A. snatch 2nd pull 2-2-2
21/07/2015
CF SPORT1. practice clean 15'2. A. back squat 5-5-3-3 B. front squat 3-3-33. emom 5' 6-8 ring dipsCF ADVANCE1. practice snatch 15'2. every 1:30 min 2 power clean 85% x 4 sets3. A. emom 5' 3-4 ring muscle up, rest
20/07/2015
CF SPORT1. A. dead lift 5-5-5-5 B. walking lunges 5x15m.2. 21-15-9 american swings & hand release push ups3. 4 rounds of 10 walk over the box, 10 pull upsCF ADVANCE1. front squat find 1 rm in 20'2. emom 12', 1st
