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CFL Weightlifting – Week 2, Day 3

By April 10, 2015No Comments

Warm Up
5 Min of 30 seconds hard/30 seconds easy on airdyne or rower
2 x 20 Russian KB Swings (70/53)
Green Band Routine
3 x 30 Feet – Overhead Duck Walks w empty barbell

Work to a heavy single for the day – 30 Min
(No more than 3 failed attempts at a given weight.  Decrease weight and start over if need be)

Clean & Jerk – 30 Min
Work to a heavy single for the day

Accessory Work
8-10 Sets of:
50m Hill Sprint (this should be at 100%)
2 Min Rest

Jerrod Ruhl

Author Jerrod Ruhl

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