CF LEMAN VICH
ROOKIE
A.
FGB Style for 5 Rounds (30min):
1 min Burpees
1 min Rest
1 min Clean and Jerk
1 min Rest
1 min Sit Ups
1 min Rest
INTERMEDIATE
A.
Sumo Stance Deadlift
4-4-4-4-4
Rest 2 min
B.
“Sham”
7 Rounds for time
11 Bodyweight Deadlifts
100m Run
ADVANCED
Phase: Power
Week 6
Identify imbalance between Hip Extension and Leg Flexion.
A.
Power Clean 1RM
(ratio of Power Clean to Back Squat should be 66%)
B.
For time:
20 Power Clean at 70% A
C1.
Back Rack Walking Lunges
10-10-10 (each leg)
Rest 20s
C2.
Kettlebell Swings (Russian) 44/32kg
Max Reps-Max Reps-Max Reps
Rest 1 min
D.
7 Rounds for time:
16 Toes to Bar
8 Snatch 60/40kg
(cap time 11:00)
E.
100 Sit Ups in as few sets as possible