CF LEMAN VICH
ROOKIE
A.
Front Squat 3RM
B.
Push Press 3RM
INTERMEDIATE
Benchmark day, please log your results to beyond the whiteboard.
A.
Clean and Jerk 1RM
ADVANCED
Phase: Oly
Week :5
Low NME Score -1
High NME Score +1
A.
Hang Power Snatch
4-4-3-3-3-3
Rest 2 min
Loading 50,60,65,70,70,70,70
B.
Front Squat
4-4-4-4-3-4
Rest 2-3min
Loading 60,70,80,85,90,85
C.
For time:
20 Thrusters 40/25kg
20 Pull Ups
20 Thrusters 40/20kg
2 Rope Climbs
20 Deadlifts 125/80kg
30 Bar Facing Burpees
40 Toes to Bar
50 Cal Row
1200m Run
(Cap time: 17min)
D.
100 Barbell Push Ups
(push ups to be done off a barbell with feet elevated to higher than the BB)