January 20, 2019 – January 26, 2019

Posted on January 21, 2019 by Annie Shand

STRENGTH OF THE WEEK

Week 5, Day 1

Strength Work

  • Press in Split – 3-3-3 (focus on correct foot placement)
  • Split Jerk – 4-4-4-4 (we want to increase weight but still the focus is more on proper form.
  • Front Squat – 4-4-4-4-4 (move as much weight as possible during these sets. If you are doing the CF Total this week take that into consideration with your loading).
  • Handstand Hold: Accumulate 4 minutes (walls can be used). Every time you break perform 25 sit ups.

 

Week 5, Day 2

Strength Work

  • Above the knee Hang Clean – 4-4-4-4 (focus is on full hip extension and speed under the bar. Get as low as possible in the catch)
  • Clean High Pull – 3-3-3 (Moderate loading)
  • Clean Grip RDL – 3×15 (Moderate loading)
  • Back Squat – 4-4-4-4-4 (move as much weight as possible during these sets. If you are doing the CF Total this week take that into consideration with your loading).

#WorkHardBeNice