THURSDAY 19.11.15

A: 3-3-3-3-3 back squat.

Use a slower tempo than normal. 5 seconds down and then speed on the bar on the way up.

B: Perform 5 rounds of: 5 handstand pushups or deficit pushups. 

C: For time do:

15 muscle ups, 3 KB turkish getups (20kg,14kg),

10 muscle ups, 3 KB turkish getups (20kg,14kg),

5 muscle ups, 3 KB turkish getups (20kg,14kg). 

CF Oly Lifting Session

Warm Up

i) 3 x 10 jumping lunges
ii) 3 x 10 good mornings using the bar
iii) Burgener warmup

Lift

Perform 7 rounds of 1 snatch, 1 overhead squat and then 1 hang sntach. 

Accessory Work

3 x 10 KB windmill (5 reps each side)
3 x 10 russian twists using KB