Monday 5/9

Warm Up;
2 sets
Row 150M
Samson Stretch
Front Foot elevated Split Squat x6
Front Squat x4, pause 1st rep. Increase weight per set toward working set goal.

CF Fitness
A. Front Squat 4×8 -try to increase the weight from last week slightly
B. 10 Min AMRAP:
6 DB OR Barbell Thrusters (light to moderate)
6 Burpees
*Load thrusters appropriately in order to be able to complete each set of 6 in full.

Performance
A. Front Squat 4×6 –try to increase the weight from last week slightly
B. 3 Sets, no rest:
15 Thrusters 95/65lbs.
15 Burpees

Tuesday 5/10
Warm Up;
2 Sets
Kneeling BTN Snatch Press x8
Supinated Grip Hanging Lat stretch- 15 seconds
Russian KB Swing (moderate to heavy) x 10
Spiderman Stretch

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. Try to increase weight from 4/27 if possible.
B. Every 3 Min x5 Sets;
12 KB Deadlifts
10 Russian KB Swings (use a challenging weight for the KB DL/ Swing)
60 Jump Rope Singles OR 15 DU’s w/ mixed singles

Performance
A. Hang Snatch + Snatch OTM x 12 Min @73% -a 3% increase from 4/27 should (for most) equate to around a total of 5lbs or so. DO NOT increase weight to a point where it causes you to fail reps.
B. Every 3 Min x5 Sets;
20 KB Swings 32/24kg
30 DU’s

*Accessory Work:
Core;
3-5 Sets of 10-12 Strict Toe-to-bar OR Hanging Leg raise
3-5 Sets of  KB Side Bends x12-15/ side

Wednesday 5/11
Warm Up;
2 Sets
Row 150M
Single Arm Bottom’s Up KB Press x6
Inch worm + 1 Pushup
GHD Back Ext. x10

CF Fitness
A. Bench Press 4×8 -aim to increase weight across working sets from 4/26, by no more than 5-10lbs. Any increase should still allow for you to complete each set at the programmed volume.
Performance
A. Bench Press 4×6 -aim to increase weight across working sets from 4/26, by no more than 5-10lbs. Any increase should still allow for you to complete each set at the programmed volume.

B. (CFF & Perf) In 25 Minutes, complete as many rounds as possible. Rest as needed and ONLY as needed, in order to complete each exercise set in full. Where applicable, load exercises AS HEAVY AS POSSIBLE while still completing the movements with good technique.
100 ft. Farmer’s Carry -use heavy DB’s
15 Wall Balls
100 ft. KB Overhead Carry -use heavy KB’s
10 (Heavy) Sandbag Clean

Thursday 5/12
Warm Up;
2 Sets
1 Min DU practice
Single Leg Glute Bridge x8
Spiderman Stretch
1 Min Handstand Practice

CF Fitness
A. Hang Power Clean (hip) x2 OTM x 12 Min -use a weight that is challenging but allows for focus on timing and technique. Aim to increase working weight by no more than 5lbs. From 5/1.
B. 12 Min AMRAP:
8 KB Squat Cleans (use a challenging weight)
10 Pullups OR Jumping Pullups
10 Perfect Pushups (use an incline as needed)

Performance
A. Hang Clean + Clean OTM x 12 Min @73% -a 3% increase from 5/1 should (for most) equate to around a total of 5lbs or so. DO NOT increase weight to a point where it causes you to fail reps.
B. Every 2 Min x 6 sets;
5 Hang Power Cleans @50% (1RM Clean)
10 Pullups
15 Pushups

*Accessory Work:
3-5 Sets of 10-12 Barbell Curls
3-5 Sets of 10-12 Lying DB Skull Crushers

Friday 5/13
Warm Up;
Row 150M
Jog 200M, include high knees and butt kicks
THEN, 2 Sets
Hollow Hold/ Rock 10-20 sec.
KB Stiff Legged DL x 8

CF Fitness
A. Romanian Deadlift 4×6-8
B. 4 Rounds, EACH for time;
10 (Heavy) DB snatches
Run 200M
Rest 2 MIn

Performance
A. Romanian Deadlift 80% (of your back squat) x5x4.
B. 2 Rounds;
Power Snatch x7 @55%
Row 200M
Rest 3 Min
Power Snatch x7 @55%
Run 200M
Rest 3 Min

*Accessory Work:
100 Situps; Keep feet flat with knees bent. Use an anchor if needed.

Saturday 5/14
Warm Up;
Coaches Choice

CF Fitness and Performance
In Teams of 2, 1 partner works while other rests, alternating every 30 seconds:
50 HSPU OR DB Push Press (Loading should be challenging)
75 Toe to Bar OR Hanging Leg Raises
100 Burpee Box Jumps OR Step ups
100 Wall Balls 20/14 lbs.
75 Pullups OR Jumping Pullups
50 Calorie Row

Weightlifting Week 6

Day 1
Power Snatch + Snatch 76%(1+1) x6
Back Squat- 73%x6x5
Barbell Curls 3×10-12 -Stay at same weight from last week, try to increase volume per set.
DB Skull Crushers 3×10-12 -Stay at same weight from last week, try to increase volume per set.
Situps 3×50

Day 2
Power Clean + Clean 76%(1+1) x6
Push Press 76%x3x10
Barbell Goodmornings 42%(of back squat) x10-12 x3
Hanging Leg Raise 3×10-15

Day 3
Deadlift- 68%x8x3
Bulgarian Split Squat- 3×10-12- Stay at same weight from last week, try to increase volume per set.

Row 3x 500M, Rest 4:30 b/t sets. Use results from week 4 for reference.

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

**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.