Monday 9/4
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 5×10-12
B. 3 sets, no rest
10 DB thrusters -light to moderate
60 jump rope OR 15 mixed DU’s
10 ring rows

Performance
A. Back Squat 65% x8x4
B. 3 sets, no rest
10 Thrusters @50%(of 5RM from
30 DU’s
10 Pullups

Weightlifting
A. Muscle Snatch 55%x5x4
B. No hook, no feet clean + Jerk 65%(1+1) x10
C. Back Squat 65%x8x4

Accessory Work:
Back Raises 3×10-12 -use weight if possible
KB side bends 3×15/ side
Lying Lateral leg raise 3×10/ leg

Tuesday 9/5
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. Overhead Squat Technique and drilling; singles, 15-20 Minutes
B. 12 Min AMRAP:
10 Alternating DB Snatches -moderate
5 NPU Burpee Box Jumps OR Step ups

Performance
A. Snatch Balance + OHS (1+2) x4 *use 75-80% of Sn. Focus on timing and technique.
B. 3 sets, EACH for time;
5 Power Snatches @45%
8 Box Jumps 24/20in.
Row 500M
Rest 3 Minutes
*the goal for this workout is to use a weight that allows for good quality touch and go reps on the power Snatch, consistent pace with the box jumps and rowing. Aim for all three sets to be within 10 seconds (of working time) of each other.

Wednesday 9/6
Warm up;
2 Sets
Handstand Practice- 30 Sec.
Russian KB Swing x10 (moderate)
Samson Stretch
Bench Press x6-8 (light to mod.)

CF Fitness
A. Bench Press- 4×12
B. 4 Sets,
10 Shoulder to OH, bar OR DB’s based on experience -moderate
6 Burpees
1 Min Rest

Performance
A. Bench Press 65%x10x3
B. 4 Sets;
10 Power Jerks @45%(of jerk)
10 Burpees
1 MIn Rest

Weightlifting
A. Tall Jerk 40%(of Jerk) x3x4
B. Press (in split) 45-50% of Jerk x6-8×4
C. Snatch Pull 80% of sn. X5x5

Accessory Work:
Pendlay Row 3×8-10 -warm up to a weight that allows for good quality range of motion for ALL reps
Single Arm, 3 Point supported DB Row 2×12-15/ arm -be conservative with your weight

Thursday 9/7
Warm up;
2 Sets
Row 150M
3-4 Strict Pullups/ Ring Rows
4-5 Goblet Squats -moderate to heavy
Knee Stretch + Spiderman
Back Raises OR Goodmornings x10

CF Fitness
A. Hang Power Clean (hip) + Front Squat 3(1+1) x8 –use the same weight across all 8 sets. It shouldn’t feel overly heavy, and there should be a legitimate pause at the catch before the front squat! Focus on technique more than load.
B. Every 5 Minutes x4 Sets;
8 KB Squat Cleans -moderate
10 Pushups/ Incline Pushups
Row 400M

Performance
A. Hang Clean (hip) + Front Squat 60%(2+3) x6
B. Every 5 Minutes x4 Sets;
5 Power Cleans @45%(of clean)
10 Pushups
Run 400M

Accessory Work;
75 Anchored Situps
Reverse Plank Holds x20-30 seconds, Rest 1 Min x4-5 sets

Friday 9/8
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 5×8 -moderate to heavy
B. 4 Sets, no rest;
8 Box Dips/ Pushups/ Incline Pushups
10 Weighted Lunges OR BW Lunges
20 Hanging Knee Raise/ V-ups/ Situps

Performance
A. RDL 85% (of clean) x8x4
B. 5 Sets, no rest;
8 Ring Dips
10 Reverse Front Rack Lunge @30% (of squat)
20 T2B
*Don’t rush this workout. Aim for good quality reps and pace accordingly.

Weightlifting
A. 1+1/4 Front Squat 55%x5x3
B. Clean Pulls 80%(of clean)x5x4
C. RDL 85%(of clean)x8x4

Saturday 9/9
CF Fitness
In Teams of 2;
2x200M Run
80 KB Swings/ Russian KBS/ Stiff legged deadlift
4x250M Row
80 Wall Balls
2x200M Run
50 DB Push Press -these should feel heavy for 6-8 reps

Performance
In Teams of 2;
2x400M Run
100 KB Swings 32/24kg
4x500M Row
100 Wall Balls 20/14lbs
2x400M Run
50 HSPU’s