Cycle 4 Begins

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MONDAYS WORKOUT (CAP)
PRACTICE DAY: 4.1.1

A) Front Squat 3×5 @ 80-82.5%

B) EMOM 8 – Jerk
Working up to heavy triple

C) 4 rounds :90:90

Round 1:
200m run AFAP
Max strict ring/bar dips

Round 2:
200m run AFAP
Max Strict CTB Chin-ups

Round 3:
200m AFAP
Max strict ring/bar dips

Round 4:
200m AFAP
Max Strict CTB Chin-ups

AND COMING TUESDAY…
COMPETITION DAY: 4.1.2

“Franklin Hill 1,2,3”

3 rounds for total overall time:

Short – from 1st to 2nd light (left)
Medium – from 1st to 3rd ligtht (right)
Long – from 1st to 4th light (left)
**All intervals start on the 3:00**Testing Week was a hit. Solid benchmarks and loads of PR’s. Indeed there is more to come as we officially begin training cycle number 4 today. This may be new to some, redundant for others (mentioned it last week) but below is my basic methodology breakdown describing what we do here at CFLA.

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