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Nothing assigned for July 31, 2014

CF Sport 7/30/14

A. SPU - 5 x 3 @ by feel, do as EMOM B. Hang squat snatch - 10 minute EMOM 1st 5 minutes - 2 reps per minute 2nd 5 minutes - 1 rep per minute - Add load each minute, focus on form - Add load from last week C. Shoulder press C1. 1 x 2 @ 65% Go to A2 at 90 seconds C2. 1 x 2 @ 72.5% Go to A3 at 3 minutes C3. 3 x 5 @ 77.5% (1RM), Tempo 20X1, Go every 3 minutes C4. 1 x AMAP - 1/2 @ 77.5%, Tempo 10X1, - Set a running clock for this one to time the sets/rests - AMAP - 1/2 = As Many As Possible - 1 or 2 reps (= not to failure) - 20X1 = 2 sec down: 0 pause : explode up : 1 sec top

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Shoulder Press
CF 7/31/14

A. Shoulder press A1. 1 x 3 @ 60% Go to A2 at 90 seconds A2. 1 x 3 @ 67.5% Go to A3 at 3 minutes A3. 3 x 8 @ 72.5% (1RM), Tempo 20X1, Go every 3 minutes - Set a running clock for this one to time the sets/rests - 20X1 = 2 sec down: 0 pause : explode up : 1 sec top

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Shoulder Press

Nothing assigned for July 31, 2014


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