Monday 11/6, Week 10
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- 4×3 *reference 10/30 and try to increase work sets by 5-10 lbs.
B. 3 Sets, no rest;
15 DB Thrusters -moderate
15 Mixed DU’s/ 60 Jump Rope

Performance
A. Front Squat- (87%x1, 89%x1, 91%x1) x2
B. 3 Sets, no rest;
15 Thrusters 135/95lbs
30 DU’s

Weightlifting
A. Power Snatch 83%x2x3
B. Power Clean + Jerk 83%(1+2) x3
C. Front Squat- (87%x1, 89%x1, 91%x1) x2

Tuesday 11/7
Warm up
2 sets;
Row 150M
Samson Stretch
Kneeling BTN Snatch grip Press x6
Single leg glute bridge x6 per leg

CF Fitness
A. Hang Power Snatch + Overhead Squat (1+1) x6 Sets **Only go as low into the overhead squat as experience and mobility allow, for a safe and balanced position. Reference 10/31 for loading.
B. 2 Rounds;
2 Min AMRAP: Calorie Row
Rest 2 Min
2 Min AMRAP:
6 KB Squat Cleans -moderate to heavy
10 Lateral Jumps (over KB)
Rest 2 Min

Performance
A. Snatch 78%x2, 83%x2, 88%x1x2, 93%x1x2
B. 2 Sets, EACH for time;
Row 20/15 Calories
15 HSPU’s
10 Squat Cleans @45%
Rest is based on working time. If your first working set is;
>2:30, Rest 9 Minutes before your next set.
<2:30, Rest 6 Minutes before your next set.

Wednesday 11/8
Warm up;
2 Sets
Handstand Practice- 30 Sec.
Russian KB Swing x10 (moderate)
Spiderman Stretch
Bench Press x6-8 (light to mod.)

CF Fitness
A. Bench Press- 4×4-6 -Reference 11/1 for loading
B. 12 Minute AMRAP;
10 Pullups/ Ring Rows/ Inverted Rows
10 Burpees
10 Pushups/ Incline Pushups

Performance
A. Bench Press- 87%x2x4
B. 3 Sets, no rest;
10 C2B Pullups
15 Burpees
20 Pushups

Weightlifting
A. Jerk -Heavy Single for the day, then; 90% (of HS)x1x4
B. Snatch Pull 105%x2x4
C. Snatch Deadlift -Heavy x2x3 -try to add weight to working sets from last week

Thursday 11/9
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 (1+2) x6 -refer to 11/2 for loading
B. Every 3 Minutes for 6 Sets;
5 Ring Dips/ Box Dips
10 Wall Balls
15 KB Swings

Performance
A. Clean 78%x2, 83%x2, 88%x1x2, 93%x1x2
B. Every 3 Minutes for 6 Sets;
5 Muscle Ups
10 Wall Balls 20/14lbs
15 KB Swings 24/16kg

Friday 11/10
Warm up
2 sets;
Hanging L-sit hold (10-15 sec)
Knee Stretch + Spiderman Stretch
Back Raises x10-12
Squat w/ mini-band x5-6 (light to moderate)

CF Fitness
A. Back Squat (to box) 4×3 *refer to 11/3 for loading
Performance
A. Back Squat 82%x2, 85%x1, 87%x1
B. CF Fitness and Performance
2 Sets;
30 seconds Max Hang Power Snatches @40% (of snatch) or DB Snatches -light to moderate
Rest 30 seconds
30 seconds Max Jumping Lunges / BW Reverse Lunge
Rest 30 seconds
30 seconds Max T2B / Hanging Knee Raise or V-Ups
Rest 30 seconds
30 seconds Max DU’s / Mixed DU’s or Singles
Rest 30 seconds

*After 2 Sets are complete, Rest 3 Minutes, and complete (2) more sets.

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

Saturday 11/11
CF Fitness
4 Rounds for time, done with a partner;
Run 200M -relay style
Then;
24 Deadlifts -moderate to heavy
24 NPU Burpee Box Jumps
*Partners may break up deadlifts and NPU burpee box jumps however they’d like.

Performance
3 Rounds for Time;
Run 400M
12 Power Clean & Jerks 155/105lbs
16 NPU Burpee Box Jumps 24/20in.