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Thursday 5.8.14

Bushey.

Recovery Day.

The new CompTrain site is live!

Check it out at
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Starting tomorrow, Friday May 9th, all blog posts and training will be updated on the new site.  

Wednesday 5.7.14

CFNE TEAM A athlete, Geoff Leard.

REGIONAL WEEK 1
1.  2RFT:
25 Pull ups
5 OHS, 205/135
rest 3 minutes

2.  EMOMx30
Min 1:  10 Cal Row
Min 2:  10 BJ Overs, 24/18
Min 3:  10 Deads, 185/135
Min 4:  10 Wall Balls, 20/14
Min 5:  10 Ring Dips
Min 6:  Rest


REGIONAL WEEKS 2, 3 & 4

1.  Hang Power Cleans
EMOMx5: 6 reps at 185/135

2.  Front Squats
4x6 across

3.  10 RFT:
18 Cal Row
6 Strict HSPU

4.  5 RFT:
200m Run
40 Double unders
10 KBS, 70/53

2015 OPEN ATHLETES

1.  Front Squat
3x1

2.  Push Press
3x1

3.  Thruster
3x1

4.  5 RFT:
200m Run
40 Double unders
10 KBS, 70/53

Tuesday 5.6.14

Spealler.

REGIONAL WEEK 1
1.  Snatch
Practice hitting 1 Hang Squat Snatch every 2 minutes - use this session to figure out your weights for the Regional Event.

2.  EMOMx15
Min 1:  6 Pistols + 2 Muscle ups
Min 2:  3 Hang Power Cleans + 3 Front Squats,
Min 3:  3 Bar Facing Burpees + 3 Strict HSPU

3.  Row
1K Row

REGIONAL WEEKS 2, 3 & 4

1.  Snatch
Practice hitting 1 Hang Squat Snatch every 2 minutes - use this session to figure out your weights for the Regional Event.

2.  Handstand Walk
6 x 50' unbroken

3.  5 RFT:
20 Pistols
2 Legless Rope Climbs

4. 3 RFT:
8 Muscle ups
30 Wall Balls, 20/14 

2015 OPEN ATHLETES

1.  21-15-9:
Dead Lifts, 225/155
400m Run

2.  Snatch
A.  work up to a heavy Muscle Snatch
B.  work up to a heavy Snatch Balance
C.  work up to a heavy Snatch

3.  Clean Complex
work up to a heavy set of:
Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)

Monday 5.5.14

Happy 14th Birthday Maya!!

2014 REGIONAL & GAMES ATHLETES

Active Recovery

2015 OPEN ATHLETES

1.  "Filthy 50"
50 reps for time of:
Box Jumps, 24,20
Jumping Pull ups
KBS, 35/25
Walking Lunge Steps
Knee to Elbow
Push Press, 45/35
Back Ext.
Wall Balls, 20/14
Burpees
Double Unders

2.  C2B Progression
EMOMx6:  7 unbroken C2B

Sunday 5.4.14

Michele Letendre

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
5x1 Hang Squat Snatch at 90%

2.  Handstand Walk
6x50' - rest 1 minute between sets

3.  5RFT:
15 Front Squats, 175/125
12 Strict HSPU
9 Hang Power Cleans, 175/125
6 Muscle ups

2015 OPEN ATHLETES

Rest Day

Saturday 5.3.14

Michele Letendre and Chris Spealler going 

through the Regional Chipper at CFNE.

2014 REGIONAL & GAMES ATHLETES

1.  Regional Chipper
50 Calorie Row
50 Box Jump Overs, 24/18
50 Deads, 180/120
50 Wall Balls, 20/14
50 Ring Dips
50 Wall Balls
50 Deads, 180/120
50 Box Jumps, 24/18
50 Calorie Row

2.  For time:
64 Pull ups
8 OHS, 205/135

2015 OPEN ATHLETES

AMRAP 20:
30 Overhead Plate Lunges, 45/25
25 Deads, 185/135
20 TTB
200m Run

Friday 5.2.14

Working with Meg Fox on her Dead Lift technique 

during a video shoot for Kill Cliff.

2014 REGIONAL & GAMES ATHLETES

1.  21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees

2.  10 RFT:
200' Run
1 Legless Rope Climb

2015 OPEN ATHLETES

1.  3RFT:
400m Run
10 Front Squats, 185/135
50 Double unders

2.  Clean and Jerk
EMOMx10:  Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

3.  C2B Progression
EMOMx7:  6 unbroken C2B