NOTE: Perform "POWER SNATCH" If your limitation is receiving in the bottom & you have been attending CFP 4 months or less. If over 4 months add OHS in lieu of triples OTM & START PRACTISING!
(A) - Power Clean Take 15min to work up to a HEAVY Single
Finish with a Few Singles at 80-85%
(B) - Deadlift - Burpee - Mobilize Find your Deadlift Weight for part (C) in approx 5 sets Strategies your Burpee Tempo (C) - 4 Rnds
5 Deadlifts 110/80
10 Bar Facing Burpees
(A) Hang Snatch In 12min find ME lift THEN @ 75% EMOTM x 5 Perform 3 x Hang Snatch
(B) 15min AMRAP 5 DB or KB Power Snatch (L) AHAP 5 Goblet Squat AHAP 5 DB or KB Power Snatch (R) 10 KTE **At any time during the 15min, 2 x 400m run must be completed. Eg 3-2-1 GO then run 400m then at the 10min mark a second 400m is run
NOTE: (1) Barbell is to start from floor & finish on Back via any lift you like. Typically a Clean & Press/Jerk variation for most, However feel free to Snatch if suits. (2) Can Dump Behind.
(B) All for time:
Ground to Shoulder + Shoulder to Overhead x 30reps 60/40kg
Run 200m (True 200m)
THEN IMMEDIATELY
15-12-9
Thrusters 40/30
KB Swings 24/16kg
The athlete is responsible for changing the weight before & after run
(A) - OHS
Take 12min to establish a ME Overhead Squat
(B) - Hand Care Tutorial
How to tape your Hands
**We had a couple of sessions this week that left a few of you with the odd "War Wound" on your hands. For you Newbies its kind of a good thing. Its Good because it means your now able to string multiple reps together. The tear in your hand is a result of basically friction on the bar (Grip placement is also a factor) So whilst its GOOD that your now stringing multiple reps together, its also UNNECESSARY to get overly damaged hands every time you want to do any kind of Multiple Kipping movement.
You think your frustrated now, because you want your Gymnastic strength to be better than it is. Well, if you get damaged hands in the wrong spot or if its a few layers bad enough, you wont be Progressing ANYWHERE for a while simply because you cant use your grip to its potential. Its an easy one to avoid.
(C) - 3 Rnds Total Reps (1min Recovery Between Rnds)
1 minute ME - Russian KB Swings (Heavier Than Your Usual American)
1 minute ME - Back Squat - 50/35kg
1 minute ME - Pull Ups
(A) - Banded Deadlift - 3-3-3
No Heavier Than 45% 1rm Of Your Standard Deadlift Is To Be Loaded. If you are experienced in these, then increase band tension. THINK FAST & as soon as you feel band tension when lifting, finish fast & strong, RETURN the load under control.
(A) - 15min to build to a HEAVY Clean & Jerk (Not Maximal) (B) - 4 Rnds (Total Time)
3 HPC @ 90% of ABOVE'S BEST LIFT (DEMO)
6 Box Jumps 24/20
12 T2B
1/2 Gasser
3 Hang Squat Cleans (Same Load as ABOVE) (DEMO) Recover 1:1 (That is, your Recovery is EXACTLY Same as the Previous round took you)
(A) - Back Squat (Only One Warm Up Set at 55-65% x 8-10reps, Then straight into it)
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 5 reps @ 80-85%
* Set 5 – 3 reps @ 90-95%
(B) - For Time
45 DU
45 Back Squats 50/35kg
45 C2B Pullups (Horizontal Row if No Pullups as yet)
45 Barbell Back Rack lunges 50/35kg (Alternating Foreword or rear lunge permitted)
NOTE: Back rack lunges are lunges performed with barbell across back. Stands are NOT allowed.
NOTE,NOTE: Don't get spooked by the BIG number of reps asked from you in one movement before cycling to the next. This is one round of 45 reps & no different to a 21-15-9 format in regards to total reps. ONLY YOUR STRATEGY NEEDS TO BE DIFFERENT. Have fun..
(A) OHS x 3 - Take 15min to find ME Load for a triple
(B) 4 Rounds
Run 400m (1:45 Max Time allowed)
ME Pullups
ME OHS 43/35
**NOTE: Think your transitions through. This is about ME on all 3 elements & not about fastest 4 Rounds.
(Don't Dilly Dally around today. Don't Rush, But Get It Done.
(A) (Capped at 20min from start of session time)
BANDED DEADLIFT: 5-5-5 @55-60% of "Deadlift" 1rm
This is to be done as a Dynamic Movement. Control the load on the way down & once you get Band Tension on the way up "THINK FAST"
(B) - (Start 30min into the session)
IN 17min COMPLETE
Run 1200m (Run the CFP 800+400m)
THEN AMRAP OF
5 x Deadlift - 90/65
15 x Ring Dips
(Perform parallel bar dips as sub if reqd)
**Eg: Use boxes with DBells on top.
NOTE: The clock is set for 17min & on 3-2-1 GO, a 1200m run will kick things off, & then in the remaining time after the run, you will perform an AMRAP of 5 x Deadlifts & 15 x Dips
One athlete works while the other rests. If Craig and Aaron are partners, Craig does one rep then Aaron does one rep. Craig does two reps and then Aaron does two. Craig does three reps and Aaron does three reps. That is one round. They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count. Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.
