CF LEMAN VICH
ROOKIE
A.
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)
Rest
INTERMEDIATE
Benchmark day, please log your results to beyond the whiteboard.
A.
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)
Rest
ADVANCED
Phase: Oly
Week :1
You must know your 1RM in the classic lifts as well as the power versions. All percentages are based off current 1RM’s. If you dont know these please find them out instead of doing the program. “Snatch”/“Clean” are always the full lifts. Jerk will usually be a split version, although if you have exceptional mobility a push version is acceptable
Low NME Score -1
High NME Score +1
A.
Hang Power Clean
3-3-3-3-3
Loading: 50,60,65,70,70%
Rest as needed
B.
Power Jerk
3-3-3-3-3
Loading: 50,60,65,70,70%
Rest as needed
C.
For time:
500m Row
50 Thrusters 40/25kg
15 Bar Muscle Ups
(cap time 6:00)
D.
Weighted Sit Ups
15-15-15-15
Rest as needed
CF LEMAN NYON
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)
CF LEMAN EAUX-VIVES
A.
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)
Rest