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Session 18

CFM2 – Strength Gains

Front Squat Warm Up (No Measure)

3 Rounds of

15 Seconds of Hallow Body Hold

15 Seconds of High Knees

15 Seconds of PVC Front Squats

15 Seconds of 10lb Plate Ground to Overhead

15 Seconds of 10lb Plate Squat Punches Hold Squat The Full 15 Seconds

15 Seconds of Squat Movements

Mobility

1:00 R & L Lax Ball Glute Smash

1:00 Active Spidermans

Barbell Warmup

10 Hi Hang Muscle Cleans

10 Front Squats

Focus on bracing mid-line/core, and keeping eyes & chest up & elbows coming out of the bottom of the squat. We are looking for speed coming out of the hole.

Front Squat (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

Bulgarian Elevated Split Lunges (3 x 6R/6L)

*After each set complete 3×15 Strict Toes to Bar (Keep legs straight and bring feet as high as possible. Dont worry about actually touching the bar unless its possible to do without a kip.)

Warm-Down:

Wall Sit 3x 60 Sec Hold

*Rest 60 sec between sets

-then-

1:00 Couch Stretch R/L

Foam Roll Quads & Hips

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