Monday 9/11, Week 2
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
Lying Lateral Leg Raise x5-6/ leg

CF Fitness
A. Goblet Squat 5×10-12 *Try to increase the working set loading from 9/4
B. For Time;
15-12-9
DB thrusters -light to moderate, reference 9/4 for loading.
Pullups/ Jumping C2B Pullups

Performance
A. Back Squat 68% x8x4
B. For TIme;
15-12-9
Thrusters @55% of 5RM
C2B Pullups

Weightlifting
A. Muscle Snatch 57%x5x4
B. No hook, no feet clean + Jerk 70%(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 9/12
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. 2 Min AMRAP:
8 KB Squat Cleans
4 Burpees
Rest 2 Min x4 Sets

Performance
A. Snatch Balance + OHS (1+2) x4 *use 80-85% of Sn. Focus on timing and technique.
B. In 2 Minutes, Complete;
5 Hang Power Cleans @50%
10 Burpee Bar Hops
AMRAP Calorie Row
Rest 3 Minutes x4 Sets
*the goal for this workout is to use a weight that allows for good quality touch and go reps on the hang power cleans with a moderate weight, consistent pace on the burpee bar hops and calorie row. Aim for all three sets to be within 1-3 calories from the first set.

Wednesday 9/13
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. 8 Sets;
6 Ring Rows OR Inverted Rows
6 DB Push Press
9 KB Swings OR KB SDHP
1 Min Rest

Performance
A. Bench Press 68%x10x3
B. 3 MIn AMRAP;
3 Muscle Ups (bar or rings)
6 HSPU
9 KB Swings 32/24kg
Rest 3 MIn x4 Sets

Weightlifting
A. Tall Jerk 43%(of Jerk) x3x4
B. Press (in split) 45-50% of Jerk x6-8×4
C. Snatch Pull 85% of sn. X5x5

Accessory Work:
Pendlay Row 3×10-12 -use the same weight that you used on 9/6
Single Arm, 3 Point supported DB Row 2×12-15/ arm. If possible, increase the weight slightly from 9/6/
Thursday 9/14
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;
10 DB Snatches -alternating
30 Jump Rope OR 15 Mixed DU’s
Row 400M

Performance
A. Hang Clean (hip) + Front Squat 65%(2+3) x6
B. Every 5 Minutes x4 Sets;
5 Power Snatches @50%
25 DU’s
Run 400M

Accessory Work;
Plank hold on rings/ floor x20-30 seconds, Rest 1 Min x4-6 sets
Reverse Plank Holds x20-30 seconds, Rest 1 Min x4-6 sets
Friday 9/15
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. Stiff Legged DL 4×8 -moderate to heavy- refer to 9/8 for loading
B. 4 Sets, no rest;
5 Deadlifts –moderate
10 Box Jumps/ Step ups
20 Hanging Knee Raise/ V-ups/ Situps

Performance
A. Clean Deadlift 90% (of clean) x8x3 -DO NOT TnG your reps. Reset the starting position for each rep!
B. 5 Sets, no rest;
5 Deadlifts @45%
10 Box Jumps 24/20in.
20 T2B
*Don’t rush this workout. Aim for good quality reps and pace accordingly.

Weightlifting
A. 1+1/4 Front Squat 60%x4x3
B. Clean Pulls 85%(of clean)x5x4
C. Clean Deadlift 90%(of clean)x8x3
Saturday 9/16
CF Fitness
With a partner;
Accumulate AMRAP Calories on Rower in 8 Minutes

Rest 5 MIn

Then, as partners, accumulate;
Run 800M -may be broken into 200’s OR 400’s
150 Wall Balls
100 Burpees
50 Pullups/ Ring Rows
*One partner works at a time.

Performance
2K Row Time Trial

Rest 10 Min

Then;
“Helen”
3 Rounds For Time;
Run 400M
21 KB Swings
12 Pullups