WEDNESDAY

Team 'Riff Raff' Mitch, Aliysa, Veronica and Dangerous Dave. 

Placed equal 13th out of 49 Teams over the weekends 

Riot Squat Competition.  Good Work Guys!

A1) Bench Press
6-4-2
6-4-2
Then
10 reps @ 80% of 2RM
*Start heavier than last week.

A2) 5 Strict Ring Pull-ups

B) 3min AMRAP x 3 Rounds
3 Power Snatch: 60/40/32kg
6 KTE (Rings or Bar)
9 Wall Balls 10/9' 9/6kg
Rest 1 minute between rounds

Extras - Session 3

Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)

- Clean - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

- Clean Pull - 120%x2, 125%x3x2, 90%x2

- Back Squat - HS; 90%x1, 95%x1

TUESDAY

Team CFP 'Ghost Thrusters' Johnny, Rachael, Michael and Jessica.  

Placed 28th out of 49 Teams over the weekends Riot Squat Competition.

Good work guys, a full weekend of competition is not an easy feat.

A) Deadlift - 3 RM
- No Dumping
- No Rounding of Back

B) For Time:
30 Ground to Overhead:50/35/30kg
30 Box Jumps 24/20"
20 Ground to Overhead
20 Box Jumps
10 Ground to Overhead
10 Box Jumps

Extras - Session 2

Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)

- Jerk - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 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 Clean - 73%x1x3 OTM, 76%x1x3 OTM, 79%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 - 27%x3x4 (%of Back Squat)

MONDAY

A) Front Squat
Build to a Heavy Double
THEN
1x2@90% - 1x2@95%

B) 5 Rounds
Run 200m
15 x KB Swings: 24/16kg
8 x Pull-ups

Extras - Week 7 - Session 1

Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)

- Snatch - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 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.

- Snatch Pull - 120%x2, 125%x3x2, 90%x2

- Front Squat - Heavy Single, then 90%x1, 95%x1 (%of HS)

FRIDAY

Today's a new day.  

Wipe the slate clean.  

Start again.  

Work hard everyday.

A) Clean & Jerk

Build to a Heavy Single

THEN

1x1@95%

1x1@90%

B) For Time

21-15-9

Box Jumps 24/20"

KB Swings 24/16kg

- Run 200m after the 21-15-9

Extras - Session 5
Technique Primer of choice: 3-4 Sets of 2-3
- Snatch - Heavy Single, 95%x1, 90%x1 (% of HS)
- Clean & Jerk - Heavy Single 95%x(1x1), 90%x(1x1) (% of HS)
- Front Squat - 75%x2, 80%x2, 85%x2x2

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)