Monday 5/15
Warm up;
2 Sets
Run 200M
Front foot elevated split squat x6/ leg
Spiderman Stretch

CF Fitness
A. 6×15 Unbroken Wall Balls (Reference 5/2 for loading) -Rest ONLY as needed to complete each set in full. If the ball is dropped during a working set, you must re-start the set!
B. 4 Sets, no rest;
20 DB Snatches (alternating per arm, 5 reps at a time, use a challenging weight)
20 Steps Walking Lunge @BW, OR overhead walking lunge w/ plate, OR front rack supported walking lunge.

Performance
3×35 Unbroken Wall Balls 20/14lbs. -Rest ONLY as needed to complete each set in full. If the ball is dropped during a working set, you must re-start the set!
Every 3 Minutes by 5 Sets;
20 KB Snatch (alternating per arm, 5 reps at a time) 24/16kg
20 Steps SA KB Overhead walking lunge (10 steps Right Arm, 10 steps Left Arm)

Tuesday 5/16
Warm up
Push Press/ Jerk Review
2 sets
DU practice 1 Min
SA Bottom’s up KB press x6
Push Press/ Jerk (light, adding weight per warm up set) x3-4
Pullups/ Pullup Negative/ Ring Row x3-4 (strict)

CF Fitness
A. Push Press x3 OTM x 12 Min -use a challenging weight across ALL 12 sets, try to increase working sets by 5lbs. from 5/3
B. 6 Sets, no rest;
5 DB Push Press (Heavy)
10 Ring Rows
40 Singles OR 10 Mixed DU’s

Performance
A. Push Press + Jerk (2+2) Every 90 sec X 8 sets @ 68%(of MAX Push Press)
B. 6 Sets;
5 HSPU
10 Pullups
20 DU’s
Rest 1 Minute

Accessory Work;
3 sets
Barbell Curls 3×10- increase working weights from last week if possible
DB Kickback 3×10

Wednesday 5/17 **Reference 4/25
Warm up
Power Clean Review
2 sets
Run 100M, high knees + butt kicks
Single leg glute bridge x8
Hang Power Clean (light to moderate) x3-4

CF Fitness
Run 200M
10 KB Squat cleans (use a challenging weight)
8 Burpees
Rest 3 Min x7

Performance
Run 400M
5 Power Cleans @ 63% of 1RM Clean
10 Burpees
Rest 4 Min x7

Thursday 5/18
Warm up
2 sets
Samson stretch
Row 200M
10 Arm circles forward/ 10 backward
Handstand Hold x10-15 seconds
Supinated grip lat stretch x10-15 seconds
Review of movements and variations/ modifications

CF Fitness
A. Strict Pullups OR Pullup Negatives x3 OTM x10 Min
B. Pushups/ Ring Pushups/ Ring Pushup Negatives x4 OTM x12 Min
C. Single Leg Squat to box (alternating legs per rep) x6 OTM x12 Min
*After each set in part ‘C’ -complete a 10-15 sec plank hold on elbows
**Rest 2 Min between parts; A, B, and C

Performance
A. Muscle Ups (bar or rings) x3 OTM x10 Min
B. Strict Ring Dips x4 OTM x12 Min
C. Pistols (alternating legs per rep) x6 OTM x12 Min
*After each set in part ‘C’ -complete a 10-15 sec Hollow Hold
**Rest 2 Min between parts; A, B, and C.

Accessory Work;
3 sets of 8-12
Strict Toe-to-bar OR Hanging Leg raise to target (have a partner hold their hand up)

Friday 5/19
Warm up
2 sets
DU Practice- 1 min
Russian KB swing x10
Counterbalance Squat x8
Spiderman stretch

CF Fitness
A. Back Squat (to box) 5×5 -try to increase the load slightly from 5/4
B. 3 sets, no rest;
10 DB OR Barbell Thrusters (moderate load)
10 Stiff-legged KB DL
10 Russian KB Swings

Performance
A. Pause Back Squat- 60%x5x3
B. 3 sets, no rest;
10 Thrusters 135/95lbs
25 KB Swings 53/35lb.

Saturday 5/20
Warm up
Coach’s Choice
Fitness & Performance
“Holleyman”
30 Rounds for time;
5 Wall Balls
3 HSPU
1 Power Clean 225/155lbs. –modify weight as needed, as it should be challenging!
*This is a ‘Hero WOD’ to be done with a partner where one works to complete a full round while the other rests. Partners alternate each round.

**U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Weightlifting Week 7

Day 1
Power Snatch + Snatch 78%(1+1) x6
Back Squat- 76%x6x5
Standing DB Curls 4×10-12
DB Kickbacks 4×10-12
V-ups 4×15-20

Day 2
Power Clean + Clean 78%(1+1) x6
Push Press 78%x2x8
Stiff legged Deadlift 3×8-10
Hanging Leg Raise 3×10-15

Day 3
Deadlift- 76%x3x8
DB Death March x20 steps x 3 sets

2000M Row test

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. Bench Press x8-10 x4
  3. OTM x 10 Min; 1-3 Bar Muscle Ups
  4. OTM x 10 Min; 3-5 Strict Pull-ups OR Pull-up Negatives
  5. Pendlay Row x6-8 x4

**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.