Monday 7/10
Warm up
2 sets;
Front Foot elevated split squat x5-6 -use moderate weight
Pause Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets
Knee Stretch + Spiderman
Back Raises on GHD x10-12

CF Fitness
A. Goblet Squat 4×10 -Try to increase loading from last week by 5lbs.
B. 15 Min AMRAP:
8 DB Thrusters- light to moderate
20 Situps
200M Run

Performance
A. Back Squat 68%x10x3
B. Every 4 Minutes x5 sets;
3 Thrusters @75% of last week’s Heavy 5
25/20 Calorie Row

Accessory Work:
Side-lying lateral leg raise 3×8-10/ side
Cross-band lateral steps 2×12-15

Tuesday 7/11
Warm up
2 sets;
Row 150M
Samson Stretch
BTN Snatch grip press x6 + OHS x3
Single leg glute bridge x6 per leg

CF Fitness
A. Snatch Deadlift w/ pause (@knee) + Hang power snatch- (1+2) OTM x 12 Min
B. For Time;
12-10-8-6-4-2 Reps of:
DB Snatch- heavy, alternating arms
Chest to bar pullups, pullups, Jumping chest to bars, Jumping pullups, OR Ring rows

Performance
A. Snatch Deadlift w/ pause (@knee) + Hang Snatch (from 1” off floor)- 70%(1+1) x6
B. For Time;
9-7-5 Reps of:
Power Snatch @55%
Muscle Ups (bar or rings)

Accessory Work:
Barbell Curls 3×12
Lying DB Skull Crusher (neutral grip) 3×12
**Last week the rep range for these exercises was 10-12. So, if at a given weight, you did 3×10, use the same weight this week for the sets of 12. The goal for these right now is NOT to increase weight, but volume.

Wednesday 7/12
Warm up;
2 Sets
DU practice- 1 Min
Handstand Practice- 30 Sec.
Barbell Push Press (light, add weight per set) x5 reps
Knee Stretch + Spiderman
GHD Hip Ext. x10

CF Fitness
A. Push Press 6×5- moderate, you should be able to get through each set of 5 with good technique
B. 3 Sets, no rest
15 Ring Rows
12 Burpees
9 Box Jumps
*Compare to 5/3/17

Performance
A. Push Press + Jerk 58%(of jerk) x(3+2) x5
B. 3 Sets, no rest;
20 Pullups
20 Burpees
20 Box Jumps 24/20in.
*Compare to 5/3/17

Thursday 7/13
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 -aim to increase from last week by no more than 5lbs

Performance
A. 3 Position Clean (Hip, Knee, 1in. From Floor) + Jerk 66%x(1+1+1) x5 *You should NOT put the bar down between reps

B. CF Fitness & Performance
4 Sets for Max Reps;
Wall Balls 20/14lbs
KB Swings 70/53lbs
DU’s
1 Min Rest

Accessory Work:
Back Raises (on GHD) 3×12-14
KB Side Bends 3×12-14/ side
*You may superset these movements if you’d like. Rest as needed between exercises & sets, but no more than 2 minutes. Use the same loading as last week, just try to increase the volume per set.

Friday 7/14
Warm up
2 sets;
Hanging L-sit hold (10-15 sec)
Spiderman Stretch
Counterbalance squat x10
KB Stiff legged DL x8

CF Fitness
A. RDL 4×8- use a challenging weight
B. 4 Sets, no rest;
10 Pushups OR Incline Pushups
20 Walking Lunge steps OR Step ups- load as heavy as you can with DB’s or KB’s while still being able to get through the each set with good form and consistency.

Performance
A. RDL 80% (of squat) x8x3
B. 4 Sets, no rest;
15 Ring Dips
20 Reverse Lunges 135/95lbs.

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

Saturday 7/15
CF Fitness & Performance
Moose
PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

For Time;
Row 1K
Then, 10 Rounds of;
7 Bar-facing burpees
3 Thrusters 95/65lbs
Then;
1,200M Run with med ball 20/14lbs.

_________________________

Weightlifting Week 2

Day 1;
A. Snatch Pull + Hang Snatch + Snatch Balance 68%(2+2+1) x5
B. Halting Snatch Deadlift 95%(of snatch) x5x4
C. Back Squat 68%x10x3

Day 2;
A. Power Jerk 63%x3x5
B. Hang Power Clean 65%x4x4
C. Seated Press 3×10

Day 3;
Pause Front Squat 68%x3x3
Hang Snatch 68%x5x3
Hang Clean 68%x4x3