Thursday, September 24, 2015

THURSDAY

So many achievements from CFP Athletes.  
Joe completed the Blackmores marathon in a Personal Best time of 3.17! 
The hard work has paid off, good one Joe Joe Zep!

A) Power Snatch
3x1@70%
3x1@73%
3x1@76%
-Then-
5 Lifts to find a Heavy Single

B) 4 Rounds (45 Seconds On/15 Seconds Off)
Thruster 40/30kg
Double Unders
Push Up
Sit Ups
--Rest--

Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Jerk - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 20%x3x5 (% of Back Squat)

6 comments:

  1. A) 26.5, 27.5, 30
    30, 3 5, 37.5, 38 (Wooooooohooo!)
    B) 30kg Thrusters
    11,40 Singles,15,15,20
    8, 2 DU, 17,21
    10,2,15,21
    10,4,14,22

    Fun!!!! Fun!!!!

    ReplyDelete
  2. A)45,47.5,50 then 67.5 heavy (new pb)
    B)13,52,19,24
    10,56,18,26
    11,51,15,23
    12,47,18,26

    ReplyDelete
  3. Prep power snatches only today - 55, 57, 60 - then 70, 72.5, 75, 77.5, 80 (2kg pb)

    ReplyDelete
  4. A) 35, 38, 40 then 42.5, 46, 47.5kg

    B) Sit up to get up means none of the numbers matter, good job I didn't count :)

    ReplyDelete
  5. A) 52.5, 55, 57.5 then heavy 70

    B) 20, 15, 20, 23
    16, 20, 18, 21
    16, 21, 13, 20
    15, 21, 12, 22

    ReplyDelete
  6. A) Power Snatch
    30, 31, 32.5kg, then 35, 37.5, 40, 42.5, 45kg

    B) Rxd
    15,47,15,22
    15,51,11,20
    10,42,15,19
    12,47,15,20

    ReplyDelete