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Monday 04152013

WLC
WLC 

If you haven’t yet, please check out the CFP Strength page.  The CFP Strength program is an optional strength program for members looking for a clear cut no nonsense approach to get STRONG.  The prescription for the Strength Training program will change daily.  Somedays the strength program will be prescribed before the daily WOD, other days vice versa.  You will also see additional speed/agility drills and accessory work.  It would be ideal to split the daily WOD and strength training sessions into two separate sessions.  You may complete the strength program in the Progression room when it isn’t in use or during any open hour at the gym.  The strength program should not interrupt any regular classes going on!  -Stay strong, drink milk, eat your steak and onions  ~Matt 

Fitness 

A.  Kettlebell Snatch Progressions 

B.  AFAP 

21 – 15 – 9 

Kettlebell Snatch or High Pull/Right Arm 

Kettlebell Snatch or High Pull/Left Arm 

42 – 30 – 18 

2 Arm Russian Swings 

Performance 

A.  Kettlebell Snatch Progressions 

B.  AFAP 

21 – 15 – 9 

Kettlebell Snatch/Right Arm 

Kettlebell Snatch/Left Arm 

42 – 30 – 18 

2 Arm Russian Swings 

@ 1.5 pood/1 pood 

Sport 

A.  EMOM – 10 Mins 

Even – 3 x Deficit HSPU 

Odd – 3 x Hang Squat Snatch 

B.  AFAP 

9 – Muscle-ups 

21 x Kettlebell Snatches Right Arm 

21 x Kettlebell Snatches Left Arm 

7 x Muscle-ups 

15 x Kettlebell Snatches Right Arm 

15 x Kettlebell Snatches Left Arm 

5 x Muscle-ups 

9 x Kettlebell Snatches Right Arm 

9 x Kettlebell Snatches Left Arm 

@ 1.5 pood/1 pood 

Optional Accessory 

Durability 

GHD Sit-ups – 3 x 15 

GHR – 3 x 15 

Banded Pull Aparts – 3 x 30 

-Post results under comments 

 

 

 

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