From CFE HQ: 45 year old Australian, Jane Day, is all smiles as she completes her first Ironman at Ironman Western Australia in a blazing 11:48 including a 4:05 marathon split! Oh, did we mention she’s never run more than 13.1 miles?! Compliments of TriMax Fitness and The Cell!
CFFM >
Back Squat 4 x 5 @ 95% of 5-RM [Reference 12.02.10]
Deadlift 1 x 5 @ 95% of 5-RM [Reference 12.02.10]
+
2-mile “easy” run or CFE
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CFFB >
SWOD:
Power Snatch 10 x 1 @ 85% of 1-RM*
*On the minute perform one power snatch @ 85% of 1-RM for ten rounds (ten reps)
DWOD:
3 rds for time of
20 KBS @ 2-pood
15 Burpees
10 Pullups (Kipping)
Sprint 40-yds
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CFG Prep Phase II Week 10
SWOD:
Back Squat 4 x 5 @ 95% of 5-RM [Reference 12.02.10]
DWOD:
For reps and time complete:
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 15 reps
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 10 reps
Bench Press max reps @ 75lbs/135lbs
Burpee + Box Jump, 5 reps
+
CFE
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CFE > TT D10, Run SC 1.5-Miles, LC 5-Miles, U 10-Miles
