Monday 7/24
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 20RM
B. Every 4 Minutes, each for time x5 Sets;
8 DB Thrusters- Try to increase the weight from last week slightly
20 Mountain Climbers
60 Jump Rope OR 25 Mixed DU’s

Performance
A. Back Squat 10RM *Goal: 75-80% of theoretical OR actual 1RM
B. Every 4 Minutes, each for time x5 sets;
5 Thrusters @85% of Heavy 5 (from Monday, 7/3)
50 DU’s

Weightlifting
A. Snatch Pull + Hang Snatch + Snatch Balance -Build to a heavy RM
B. Halting Snatch Deadlift 110%(of sn.) x2x4
C. Back Squat 10RM

Tuesday 7/25
Warm up
2 sets;
Row 150M
Samson Stretch
Pause Front Squat x4 (light to moderate)
Single leg glute bridge x6 per leg

CF Fitness
A. Hang Power Clean x2 OTM x 12 Min, Build to a heavy double with good form

Performance
A. Hang Clean (mid thigh) + Clean + Jerk (1+1+2) -Build to a Heavy RM

B. CF FItness & Performance
In 4 Min, Complete as many rounds and reps as possible of;
3 Power Cleans @60% / 6 KB Squat Cleans -moderate to heavy
3 Burpee Bar hops/ Burpees

Rest 2 Min

Then, in 4 Min, Complete as many rounds and reps as possible of;
3 Power Cleans @60%
6 T2B / Hanging Knee Raise / K2E

Rest 2 Min

Then, in 4 Min, Complete as many rounds and reps as possible of;
3 Power Cleans @60%
9 Pushups / Incline Pushups
Wednesday 7/26
Warm up;
2 Sets
Handstand Practice- 30 Sec.
Russian KB Swing x10 (moderate)
Samson Stretch
Barbell Press x5 (light to mod.)

CF Fitness
A. Push Press- Build to a heavy set of 5 with good technique
B. 4 Sets;
10 DB Push Press -heavy
20 KB Swings OR Stiff legged KB Deadlift- should feel heavy

Performance
A. Push Press + Jerk- Build to a heavy RM
B. 4 Sets;
10 HSPU
25 KB Swings 32/24kg

Weightlifting
A. Power Jerk- 3RM
B. Hang Power Clean- Heavy 4
C. Seated Press 10RM

Thursday 7/27
Warm up;
2 Sets
Row 150M
3-4 Strict Pullups/ Ring Rows
Knee Stretch + Spiderman
Back Raises OR Goodmornings x10

CF Fitness
A. Hang Power Snatch x2 OTM x 12 Min -Build to a heavy double with good form
B. 10 Min AMRAP:
Run 200M
20 Wall Balls
10 Pullups, OR Jumping C2B pullups, OR Ring Rows

Performance
A. Snatch Deadlift + Hang Snatch from 1in. – Build to a heavy RM
B. 3 Sets;
Run 400M
25 Wall Balls 20/14lbs
15 C2B Pullups

Friday 7/28
Warm up
2 sets;
Hanging L-sit hold (10-15 sec)
Spiderman Stretch
Back Raises x10-12
KB Stiff legged DL 6-8

CF Fitness
A. RDL 4×8 *try to increase the weight from 7/14

Performance
A. RDL 83%(of squat) x8x3

B. CF Fitness & Performance
EMOM x 15 Minutes ;
Min 1: 5 Deadlifts @63%
Min 2: 14 Walking Lunges 70/53lbs.
Min 3: Row 15/10 Calories

Weightlifting
A. Hang Snatch -Heavy 5
B. Hang Clean -Heavy 4

Saturday 7/29
CF Fitness & Performance

For Time:
Run 800M
25 Thrusters 95/65lbs.
40 T2B
50 NPU Burpees
40 T2B
25 Thrusters
Run 800M