Monday 9/25, Week 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
Lying Lateral Leg Raise x5-6/ leg

CF Fitness
A. Goblet Squat- 20RM
B. 3 Sets, no rest;
10 DB Thrusters
60 Jump Ropes OR 15 Mixed DU’s
10 Pullups OR Jumping Pullups

Performance
A. Back Squat- 8RM
B. 3 Sets, no rest;
10 Thrusters @60% (of 5RM Thruster)
30 DU’s
10 Pullups

**Refer to 9/4

Weightlifting
A. Muscle Snatch- 1RM
B. No hook, no feet clean + Jerk- Heavy Single
C. Back Squat- 8RM

Tuesday 9/26
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- Build to a heavy single with good technique
B. 2 Min AMRAP:
5 Hang power cleans -moderate
5 Burpee Bar Hops
Rest 2 Min x4 Sets

Performance
A.  Balance- Build to a heavy single
B. In 2 Minutes;
Run 200M
12 Burpee Bar Hops
AMRAP Cleans @40%
Rest 2 Minutes x3 Sets

Wednesday 9/27
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- 10RM
B. 6 Sets;
3 Deadlifts -moderate, refer to 9/20
6 Dips Or Pushups Or Incline Pushups
12 KB Swings -moderate to heavy
1 Min Rest

Performance
A. Bench Press- 10RM
B. 3 Min AMRAP;
1 Muscle Ups (bar or rings)
3 Ring Dips
6 Deadlifts @40%
12 KB Swings 32/24kg
Rest 3 Minutes x3

Weightlifting
A. BTN Jerk Technique Work 10-15 Min
B. Snatch Pull 100% of sn. X4x4

Thursday 9/28
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 9/21 for loading
B. 10 Min AMRAP:
8 DB Snatches -moderate
8 Wall Balls

Performance
A. Hang Clean (hip)- Build to a heavy single
B. Every 5 Minutes x2 Sets;
8 Power Snatches @40%
16 Wall Balls 20/14lbs.
Row 500M

Friday 9/29
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 & Performance
30 Minute AMRAP;
Pullup Variation of choice; C2B, Pullups, Ring Rows, Inverted Row
Row 150M
Upper Body Vertical Push of choice; HSPU, Handstand Walk, Push Press (DB or BB, moderate)
NPU Burpee Box Jumps
T2B, Hanging Knee Raise, V-ups, or Situps
Run 200M
*For this workout, based on your ability and current fitness level, choose a number of reps (likely between 4-8) for each exercise (where applicable) that will be sustainable AND repeatable for the duration of the workout.

Weightlifting
A. Front Squat- Heavy Single for the day
B. Clean Pulls 100%(of clean)x4x4

Saturday 9/30
CF Fitness & Performance
10 Min AMRAP:
8 KB Swings 24/16kg
8 Pushups

Rest 5 Min

10 Min AMRAP:
5 Squat Clean Thrusters 95/65lbs
10 Jumping Lunges