Monday 10/2, Week 5
Warm up
2 sets;
Front Foot elevated split squat x5-6 -use moderate weight
Mini-band 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. Front Squat 4×8-10
B. 15-12-9-12-15 Reps for time;
Wall Balls
KB Swings

Performance
A. Back Squat- 73%x6x4
B. 21-15-9-15-21 Reps for time;
Wall Balls 20/14lbs.
KB Swings 70/53lbs.

Weightlifting
A. Hang Power Snatch + BTN Snatch grip Power Jerk (1+1) x10 Sets
B. Power Clean + Push Press 75% of push press x(1+3) x4
C. Back Squat- 73%x6x4

Tuesday 10/3
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 Snatch + Overhead Squat (2+1) OTM x10 Sets **Only go as low into the overhead squat as experience and mobility allow, for a safe and balanced position.
B. 2 Min AMRAP:
5 NPU Burpee Box Jumps
5 Pullups/ Jumping C2B Pullups/ Ring Rows
Rest 2 Min x4 Sets

Performance
A. Snatch Pull + Hang Snatch (Knee) 75%x2(1+1) x4
B. In 2 Minutes;
Row 200M
12 NPU Burpee Box Jumps
AMRAP C2B Pullups
Rest 3 Minutes x4 Sets

Wednesday 10/4
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- 4×8-10
B. 3 Min AMRAP:
3 Ring Dips/ Dips/ Pushups Or Incline Pushups
4 Hang Power Cleans
5 Push Press
Rest 3 Minutes x4

Performance
A. Bench Press- 75%x6-8×4
B. 3 MIn AMRAP;
2 Muscle Ups
3 Power Cleans @45%
4 HSPU’s
Rest 3 Minutes x4

Weightlifting
A. BTN Jerk 70%x3x5
B. Hang Snatch (hip) 70%x3x5
C. Snatch Pull to knee- 90%x4x4

Thursday 10/5
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 2(1+1) x6 -refer to 9/28 for loading
B. Every 4 Minutes x4 Sets
10 DB Thrusters -moderate
15 Mixed DU’s/ 60 Jump Rope
Run 200M

Performance
A. Clean Pull + Hang Clean (knee) 75%x2(1+1) x4
B. Every 5 Minutes x3 Sets
10 Thrusters
30 DU’s
Run 400M

Friday 10/6
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
Every 6 Minutes x 5 Sets;
5 Deadlifts @ 50% (light to moderate)
10 T2B
10 Burpees
10 T2B
Row 200M

Weightlifting
A. Snatch- Heavy Triple
B. Clean + Jerk- Heavy 2+2

Saturday 10/7
CF Fitness & Performance
A. Choose a gymnastics skill or progression that you need to work on, and practice for 15-20 minutes.
B. In teams of two, alternate full rounds to complete as many rounds as possible in 15 minutes of;
3 Power Snatches 95/65lbs. OR, 6 DB Snatches
5 Overhead squats 95/65lbs. OR, 8 Goblet Squats w/ DB
7 Box Jumps 24/20in.