Tuesday 7/4
CLOSED FOR JULY 4TH.

*With this next cycle of programming, for any and all accessory work, rest no more than 1-2 minutes between working sets unless stated otherwise. Most accessory work right now is in the 10-12 rep range. Be sure to warm up to a set weight, in which you will complete ALL working sets at, and keep track of it.

Wednesday 7/5
Warm up;
2 Sets
DU practice- 1 Min
Supinated Grip Lat stretch- 30 Sec.
Bench Press (light, add weight per set) x5 reps
Knee Stretch + Spiderman
GHD Hip Ext. x10

CF Fitness
A. Bench Press 4×10-12
B. 6 Sets;
8 Ring Rows
12 Perfect Pushups OR Incline Pushups
10 Mixed DU’s OR 20 Jump rope
Rest 1 Min

Performance
A. Bench Press 65%x10x3
B. Every 3 Min x5 Sets;
15 Pullups
20 Pushups
25 DU’s

Accessory Work:
-Barbell Curls 3×10-12
-Lying DB Skull Crusher (neutral grip) 3×10-12

Thursday 7/6
Warm up;
2 Sets
Plank hold on elbows x15-20 sec.
Knee Stretch + Spiderman
Back Raises OR Goodmornings x10
Barbell Front Squat x6 -moderate

CF Fitness
A. Hang Power Clean + Front Squat 2(1+1) OTM x 12 Min -use a moderate weight
B. 5 Sets for total time;
8 KB Squat Cleans- use a challenging weight
10 Walking Lunge Steps- load these accordingly with a KB or DB at the front rack position

Performance
A. 3 Position Clean (Hip, Knee, 1in. From Floor) + Jerk 63%x(1+1+1) x5 *You should NOT need to put the bar down between reps
B. 4 Sets;
5 Power Cleans @55%
20 Jumping Lunges
Rest 90 seconds

Accessory Work:
-Back Raises (on GHD) 3×10-12
-KB Side Bends 3×10-12/ side
*You may superset these movements if you’d like. Rest as needed between exercises & sets, but no more than 2 minutes.

Friday 7/7
Warm up;
Hanging L-sit hold (10-15 sec)
Spiderman Stretch
Counterbalance squat x10
Russian KB Swing x10-12

CF Fitness
A. Pause Front Squat 4×4 -focus on balance and technique. Build to a moderate weight and complete all four sets at that weight.
B. EMOM x16 Min
Odd: 6 Stiff Legged Deadlifts -use a moderately challenging weight
Even: 6 DB Push Press

Performance
A. Pause Front Squat 65%x3x3
B. EMOM x16 Min
Odd: 4 Deadlifts @55%
Even: 6 HSPU

Accessory Work:
-Bent Over Barbell Row 3×10-12
-Trap ‘3’ Raises 3×10-12/ arm

Saturday 7/8
CF Fitness & Performance
For Time
In teams of 2:
Run 1,600 Meters in sets of 200 M each, relay style
200 DU’s
40 Clean & Jerks 135/95lbs
60 NPU Burpee Box Jumps 24/20in.
80 Wall Balls 20/14lbs
Row 3,000
*You may partition work/reps however is most advantageous to the team with the exception of the run at the beginning. For the run, each team member must complete an equal amount of 200M runs in order to complete the 1,600 M total. For the entirety of the workout, only one partner may work at a time.
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Weightlifting Week 1 *For this cycle, the weightlifting, CF Fitness & Performance programming will run parallel to one another, with volume and intensity being the same for the strength work. All groups will then be going through testing phases at the same time.

Day 1;
A. Snatch Pull + Hang Snatch + Snatch Balance 65%(2+2+1) x5
B. Halting Snatch Deadlift 90%(of snatch) x5x4
C. Back Squat 65%x10x3

Day 2;
A. Power Jerk 60%x3x5
B. Hang Power Clean 60%x4x4
C. Seated Press 3×10

Day 3;
Pause Front Squat 65%x3x3
Hang Snatch 65%x5x3
Hang Clean 65%x4x3