Monday 9/18, Week 3
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

Performance
A. Back Squat 70% x8x4

B. CF Fitness & Performance, Partner workout;
“Tailpipe”
3 Rounds for time;
Partner 1: Row 250M
Partner 2: support 2 KB’s (53/35lbs) at Front Rack Position
*once p1 is done rowing, partners switch. Once KB’s are in position, the next row may start.

Weightlifting
A. Muscle Snatch 60%x5x4
B. No hook, no feet clean + Jerk 75%(1+1) x10
C. Back Squat 70%x8x4

Accessory Work:
Back Raises 3×12-15
KB side bends 3×15-20/ side
Lying Lateral leg raise 3×10-12/ leg

Tuesday 9/19
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:
5 Hang power cleans -moderate
5 Burpee Bar Hops
Rest 2 Min x4 Sets

Performance
A. Snatch Balance + OHS 90%(1+1) x4
B. In 2 Minutes, Complete;
4 Hang Cleans @55%
8 Burpee Bar Hops
16 Jumping lunges
AMRAP DU’s
Rest 2.5 Minutes x4 Sets

Wednesday 9/20
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- 4×10-12
B. 8 Sets;
3 Deadlifts -moderate
6 Pullups OR Ring Rows OR Inverted Rows
6 NPU Burpee Box Jumps
1 Min Rest

Performance
A. Bench Press 70%x10x3
B. 3 MIn AMRAP;
3 Muscle Ups (bar or rings)
3 Deadlifts @50%
5 C2B Pullups
5 NPU Burpee Box Jumps
Rest 3 Min x 4 sets

Weightlifting
A. Tall Jerk 45%(of Jerk) x3x4
B. Press (in split) 45-50% of Jerk x6-8×4
C. Snatch Pull 90% of sn. X5x5

Accessory Work:
Pendlay Row 3×10-12
Single Arm, 3 Point supported DB Row 2×12-15/ arm. If possible, increase the weight slightly from 9/6/

Thursday 9/21
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 -refer to 9/14 for loading
B. Every 5 Minutes x4 Sets;
8 DB Snatches -alternating, heavy
10 Pushups/ Incline pushups
Row 150M
Run 200M

Performance
A. Hang Clean (hip) + Front Squat 70%(2+3) x6
B. Every 5 Minutes x4 Sets;
4 Hang Snatches @55%
12 Pushups
Row 150M
Run 200M

Accessory Work;
B. 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 9/22
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 4×6-8 -moderate to heavy- refer to 9/15 for loading
B. 4 Sets, no rest;
5 Push Press- moderate to heavy
10 Walking Lunges, use weight if possible
15 Hanging Knee Raise/ V-ups/ Situps

Performance
A. RDL 95% (of clean) x6x3
B. 8 Sets, no rest
5 HSPU
10 OH Walking Lunges 45/25lbs
15 T2B
*Don’t rush this workout. Aim for good quality reps and pace accordingly.

Weightlifting
A. 1+1/4 Front Squat 65%x4x3
B. Clean Pulls 90%(of clean)x4x4
C. Clean Deadlift 95%(of clean)x6x3

Saturday 9/23
CF Fitness & Performance
With a Partner;
400M Med Ball Relay Run
150 Wall Balls
60 Clean & Jerks 95/65lbs
400M Partner Barbell carry