CFFM >
Press Complex V 2.0
1.) Bench Press w/chains, 5-7 x 3-1, Max Effort
2.) Close Grip Bench Press, 2-3 x 10+ max reps, AHAP
3.) DB Shoulder Press, 2-3 x 10+ max reps, AHAP
+
CFE or 3-mile "easy" run, not for time
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CFFB >
SWOD:
Warm up to 85% of 1-RM Deadlift. Perform one rep on the minute for ten minutes.
DWOD:
For time
21-15-9
WBS @ 20lbs
SDLHP @ 95lbs
Box Jump @ 20"
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CFGames Prep Phase II, Wk 10 >
SWOD:
Front Squat 5-4-3-2-1
DWOD:
3 rds for time
10 KB Snatch Left @ 16k/24k
5 Standing Broad Jump (min 6-ft)
10 KB Snatch Right @ 16k/24k
5 Standing Broad Jump (min 6-ft)
15 Pullups (Kipping)
+
CFE or 3-mile "easy" run, not for time
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CFE >
"6x INTERVALS"
Run 6 x 800-meters at fastest possible pace never slowing more than 5-seconds per run, :90 second recoveries
