1) Full Clean:
5 x 3 reps from power position @ 60-70%
105/115/120/120/125x2
5 x 2 reps from just below knee @ 70-80%
135, 140x4
10 x 1 rep from floor @ 80-90%
150, 155, (stopped to workout) 145, 150x2, 155x5
2) CFV Gym Training
Build to a heavy set of 5 reps
125-145-160-170
2) Every 2 minutes for as long as possible complete:
From 0:00-2:00
2 rope climbs
2 front squats, 185/125/60% 1RM
From 2:00-4:00
2 rope climbs
4 front squats
From 4:00-6:00
2 rope climbs
6 front squats
Continue adding 2 reps to the front squat each interval for as long as you are able
7+12 front squats
(Rope Climbs + Front Squats)
3) 3-4 rounds, not for time:
10 Glute ham raises
15 GHD Sit-ups
:30 Hollow hold
4)C2B 6x12 rest 30s sets of 5-8 to get 72 total
5 x 3 reps from power position @ 60-70%
105/115/120/120/125x2
5 x 2 reps from just below knee @ 70-80%
135, 140x4
10 x 1 rep from floor @ 80-90%
150, 155, (stopped to workout) 145, 150x2, 155x5
2) CFV Gym Training
Workout of the Day
1) Front Squat:Build to a heavy set of 5 reps
125-145-160-170
2) Every 2 minutes for as long as possible complete:
From 0:00-2:00
2 rope climbs
2 front squats, 185/125/60% 1RM
From 2:00-4:00
2 rope climbs
4 front squats
From 4:00-6:00
2 rope climbs
6 front squats
Continue adding 2 reps to the front squat each interval for as long as you are able
7+12 front squats
(Rope Climbs + Front Squats)
3) 3-4 rounds, not for time:
10 Glute ham raises
15 GHD Sit-ups
:30 Hollow hold
4)C2B 6x12 rest 30s sets of 5-8 to get 72 total
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