*Link to Powerbuilding & Weightlifting Programs

**Link to Strength Accessory Work

Monday 11/12/18  Week 3
CF Fitness
A1; Seated Press x6-8, Rest 20 sec *Reference 10/29, or 11/5,
A2; 2 Point Supported DB Row x8-10 EACH arm, Rest 2 Min x4 Sets
B. For Time:
20 Hang Power Cleans, or KB Cleans -light to moderate
30 Push Presses (you may use a bar, or DB’s) -use a challenging load for 10 reps
40 V-ups, medicine ball situps, or regular situps

Performance
A. Press -build to a heavy set of 6, then 90%x6x3 -bar is cleaned from floor. Build to a load that is challenging but still allows for proficient pressing technique.
B. For Time:
20 Power Cleans @65%
30 HSPU’s
40 T2B

Tuesday 11/13/18
CF Fitness
A. Hang Muscle Snatch 4×5
B. Snatch Grip RDL 5×6
C. In 5 Minutes:
50 Mixed DU’s or 200 Jump Rope
AMQRAP: DB Snatches -heavy

Performance
A. Muscle Snatch 4×5
B. Halting Snatch Deadlift + Snatch 68-73% (3+2) x5
C. In 5 Minutes:
100 DU’s
AMQRAP: Power Snatches 135/95lbs.

***CF Fitness & Performance; try to increase loading for parts A and B.***

Wednesday 11/14/18
CF Fitness
A. Squat 5×12-15 *If you are just starting out, or have not successfully completed the squat test, continue to train and improve the goblet squat. Start these sets just below, or at the load you used last week. Aim for AT LEAST one set to be heavier than last week’s working sets.
B. 21-15-9 Reps for Time;
Deadlifts -moderate
Dips, Perfect Pushups, or Incline Pushups

Performance
A. Back Squat 68-70%x10x3
B. 21-15-9 Reps for Time;
Deadlifts 205/155lbs.
Ring Dips

Thursday 11/15/18
CF Fitness
A. Hang Clean (hip) 5×5- use a moderate load that allows for proficiency in receiving the bar lower in the squat. Aim to increase weight from last week by no more than 5-10lbs.
B. Every 4 Minutes x 5 sets;
Row 425/ 320M
*Track pace/500M and aim to maintain splits within 5 seconds of each other.

Performance
A. Clean + Hang Clean (mid-thigh) + Push Press + Jerk 65%x5 sets
B. Every 4 Minutes x 5 sets;
Bike 30 Calories
*Track time and aim to maintain splits within 5 seconds of each other.

Friday 11/16/18
CF Fitness
A. Stiff Legged Deadlift 3×8-10
B. In 3.5 Minutes;
10 KB SDHP -moderate to heavy
10 NPU Burpee + Russian Step ups -use a moderate load if possible
Bike for Calories in remaining time
Rest 90 seconds x5 Sets

Performance
A. Stiff Legged Deadlift 3×8-10 *Try to increase loading from last week
B. In 3.5 Minutes;
2 Rope Climbs
10 Devil’s Presses 40/30lb DB’s
Row for Calories in remaining time
Rest 90 seconds x5 Sets
*track calories per set and aim to maintain a work output within 3 calories from your first set for each interval. If you experience a drop off of more than 3 calories in set four for instance, DO NOT complete a fifth set!

Saturday 11/17/18
CF Fitness
With a partner, and only one person working at a time, complete 3 rounds for time;
50 KB Swings
50 Thrusters -use a barbell or DB’s and a moderate load
50 Pullups, Jumping C2B, or Jumping Pullups
**Partners DO NOT need to use the same weights. Each person should warm up to, and chooses a weight that is challenging, but sustainable, and allows for proficient movement for THEM.

Performance
3 Rounds for Time;
30 KB Swings 70/53lbs
20 Thrusters 95/65lbs
10 C2B Pullups