2017.11.16 CF Comp

Thursday Nov 16
 
Session #1:
Strength:
Bulgarian Split Squats
4 sets of 5 reps (each leg)
 
Bench Press
50/10 60/8 70/4 x 4
 
Additional Accessory:
Weighted Ring Dips – 7, 6, 5, 4, 3
10 DB Burpee Box Step Overs (24″)
 
Session #2:
Clean (Below Knee – Low)
[50/4×2 60/3 65/3 70/3 75/2 80/2 x 3]
 
Accessory:
None – (Session #1 if you didn’t this AM)
 
Conditioning:
#1
– 5 Rounds –
20 DUs
20 Wall Balls (30/20#)
20 Box Jump Overs (30/24″)
 
Rest 10 Minutes
 
#2
– EMOTM for 15 Minutes – (5 rounds)
2 Rope Climbs
12 Alt Leg Pistols
12 Thrusters (95/65#)
 
Rest 15 Minutes
 
– 3 Rounds –
5 Ring MU
2 Hang Cleans (225/145#)
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