Monday 4/24/17
Warm-up
2 sets;
1 Min Jump rope skill work
Front foot elevated split squat x6/ leg **use moderate weight**
Samson Stretch
Front squat x 4-5, pause 1st rep. Start light, build per set.

CF Fitness
A. Front Squat 4×8 (use your heaviest weight from last week for all four sets)
Rest 2-3 min b/t sets
B. 4 Sets, EACH for time;
12 DB Snatches
20 Jumping Lunges
Rest 90 sec

Performance
A. Front Squat 4×6 (use your heaviest weight from last week for all four sets)
Rest 2-3 Min b/t sets
B. 4 Sets, EACH for time;
7 Power snatches @55% of 1RM Snatch
20 Jumping Lunges
Rest 90 sec

Tuesday 4/25/17 (This WOD should be between 35-45 min in total.)
Warm-up
2 Sets
Row 200M steady
Spiderman Stretch
Lying SL Hip extension x6/ leg
Hang Power Clean x3-4 *start light, add weight each warm up set
Butt kicks for one length of the gym

CF Fitness
Run 200M
8 KB Squat cleans (use a challenging weight)
8 Burpees
Rest 3 Min x6

Performance
Run 400M
5 Power Cleans @ 60% of 1RM Clean
8 Burpees
Rest 4 Min x6

*Accessory Work;
Abs & Back
3-5 sets;
10-15 Back Raises (GHD, put hands behind head if possible)
20-30 Situps

Wednesday 4/26/17
Warm up;
2 Sets
DU practice – 1min
Bottom’s up SA KB Press x6/ side
Hanging L-Sit/ Knee Tuck Practice 1 Min

CF Fitness
A. Bench Press 4×8 (use the same weight as what you used on your first working set last week, across all four sets)
B. 6 Sets;
60 Singles OR 15 DU’s accumulated with mixed singles
15 KB Swings (these should feel heavy)
1 Min Rest

Performance
A. Bench Press 4×6 (use the same weight as what you used for your last working set last week, across all four sets)
B. 6 Sets;
30 DU’s
15 KB Swings 32/24kg
1 min Rest

*Accessory Work; Rest 60-90 sec b/t sets
Barbell Curls 3×10
DB Kickbacks 3×10/ Arm
Thursday 4/27/17
Warm Up;
2 Sets
Row 200M
Kneeling BTN Snatch Grip Press x6 (light)
Knee stretch into Spiderman Stretch
Lying SL Hip Ext. x8/ leg
Hang Power Snatch (light) x3, focus on turnover and timing

CF Fitness
A. Hang Power Snatch (hip) x2 OTM x 12 Min -use a weight that is challenging but allows for focus on timing and technique.
B. For Time:
2 Deadlift -Use a moderately challenging weight with good form. If limited by mobility, you may use a sumo-style stance.
4 DB Push Press (weights should feel heavy, you shouldn’t be able to get more than 5 reps at a time)
4 Deadlifts
6 DB Push Press
6 Deadlifts
8 DB Push Press
8 Deadlifts
10 DB Push Press
10 Deadlifts
12 DB Push Press

Performance
A. Hang Snatch + Snatch OTM x 12 Min @70%
B. For Time
1 Deadlift @60% 1RM
2 HSPU
2 Deadlifts
4 HSPU
3 Deadlifts
6 HSPU
4 Deadlifts
8 HSPU
5 Deadlifts
10 HSPU

*Accessory Work;
SA (3 point supported) Bent Over Row 3×10/ arm

Friday 4/28/17
Warm Up;
3 Sets;
Samson stretch
SL front foot elevated split squat x6/ leg light-moderate
Duck Hops
Back Squat 1st set; 6-reps light, 2nd set; 3reps light-mod, 3rd set; moderate
Back Extensions x8-10

CF Fitness
A. Back Squat (to box) 5×5 -use a box set to a height that allows the hips to sit below parallel at the bottom. Use a weight that’s challenging given the restrictions of the movement.
B. 6 Sets:
8 Wall Balls
8 Lateral Jumps (over med ball or bumper plate)
8 Ring Rows
1 Min Rest
*Try to complete each round unbroken

Performance
A. Pause Back Squat- 55%x5x3
B. 6 Sets, Rest 2 Min b/t sets:
15 Wall Balls 20/14lbs
12 Med Ball Lateral Jumps
9 Pullups

** “B” Should take around 20-25 min total**

Saturday 4/29/17

CF Fitness & Performance
Warm Up;
Coaches Choice
Partner WOD:
2000M Row
Then;
5 Minutes At Each Station For Total Reps, 1 partner works at a time:
Toe-to-Bar
Pushups
Burpee Box Jumps
Then;
2000M Row

Weightlifting Week 4

Day 1
Power Snatch- Heavy Double
Back Squat- 10RM
Barbell Curls 3×10-12 -increase the weight slightly from last week if possible.
DB Skull Crushers 3×10-12 -increase weight from last week if possible.
Situps 3×40

Day 2
Power Clean- Heavy Double
Push Press 70%x3x10
Barbell Goodmornings 40%(of back squat) x10-12 x3
Hanging Leg Raise 3×10-15

Day 3
Deadlift- 65%x8x3
Bulgarian Split Squat- 3×8 -increase load slightly, if possible, from the previous three weeks working weights
Row 3x 500M, Rest 5 Min b/t sets

Optional Supplementary Work (may be used as an extra training day during the first, four week block)

  1. OTM x 10 Min; 2-4 Strict Handstand Pushups
  2. Seated Barbell Press x8-10 x4
  3. OTM x 10 Min; 1-3 Ring Muscle Ups (as strict as possible)
  4. OTM x 10 Min; 3-5 Strict Pull-ups OR Pull-up Negatives
  5. Bent Over Row x8-10 x4
  6. OTM x 10 Min; 2-4 Pistols (per leg)

*The supplementary work can be also added into a circuit to make for more of an aerobic workout. If looking to make a longer, aerobic style workout that will help develop skills within the gymnastics movements, please see Bryce.

**For anything using a barbell, four sets at a given rep range means to use the same working weights across all four sets. It DOES NOT mean to increase weight each set. During the ‘OTM’ exercises, be conservative in your rep range.