Monday 11/13, Week 11 –Taper
Warm up
1 MInute Row- steady pace
1 Minute Jump Rope w/ mixed DU’s
2 sets;
Front Foot elevated split squat x5-6 -use moderate weight
Front 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 11/6 and try to increase work sets by 5-10 lbs.
B. In 8 Minutes, follow the pattern to complete as many reps as possible;
4 KB Cleans Or DB Hang Cleans
5 Mixed DU’s Or 10 Jump Rope
6 KB Cleans Or DB Hang Cleans
10 Mixed DU’s Or 20 Jump Rope
8 KB Cleans Or DB Hang Cleans
15 Mixed DU’s Or 30 Jump Rope
10 KB Cleans Or DB Hang Cleans
20 Mixed DU’s Or 40 Jump Rope…

Performance
A. Pause Front Squat- Build to a heavy single (NOT A MAX) with good form.
B. In 8 Minutes, follow the pattern to complete as many reps as possible;
2 Hang Squat Cleans @45%
10 DU’s
4 Hang Squat Cleans
20 DU’s
6 Hang Squat Cleans
30 DU’s
8 Hang Squat Cleans
40 DU’s
10 Hang Squat Cleans
50 DU’s…

Weightlifting
Power Snatch 85%x1x3
Power Clean + Jerk 85%(1+1) x3
Pause Front Squat- Build to a heavy single (NOT A MAX) with good form.

Tuesday 11/14
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) x4 Sets **Only go as low into the overhead squat as experience and mobility allow, for a safe and balanced position. Reference 11/7 for loading.
B. 2 Rounds;
1 Min AMRAP: KB Swings Or KB Stiff legged Deadlift
Rest 1 Min
1 Min AMRAP: Burpees
Rest 1 Min
1 Min AMRAP: Jumping Lunges Or Reverse Lunges
Rest 1 Min

Performance
A. Snatch 75%x1, 80%x1, 85%x1, 90%x1 *If you miss a lift, DO NOT repeat/ redo!
B. In 90 Seconds;
25 KB Swings 32/24kg
8 Burpees
AMRAP Jumping Lunges in remaining time
Rest 4 MInutes x3

Wednesday 11/15
Warm up;
3 MInutes Jump Rope/ DU practice
2 Sets
Russian KB Swing x10 (moderate)
Spiderman Stretch
Bench Press x6-8 (light to mod.)

CF Fitness
A. Bench Press- 4×4-6 –Reference 11/8 for loading
B. Every 3 Minutes for 6 Sets;
6 Deadlifts -moderate
8 Wall Balls
10 Pushups Or Incline Pushups

Performance
A. Bench Press (w/ pause)- Build to a heavy single with good form
B. Every 3 Minutes for 6 Sets;
5 Deadlifts @55%
10 Wall Balls 20/14lbs
15 Pushups

Weightlifting
Pause Jerk -Heavy Single for the day
Snatch Pull 110%x2x3
Snatch Deadlift -Heavy x2x2 -try to add weight to working sets from last week

Thursday 11/16
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) x4 –refer to 11/9 for loading
B. 2 Rounds;
2 Min AMRAP;
8 Ring Rows Or Inverted Rows
6 Push Press (Barbell or DB’s) -moderate
Rest 2 Min
2 Min AMRAP;
Calorie Row
Rest 2 Min

Performance
A. Clean 75%x1, 80%x1, 85%x1, 90%x1
B. 3 Sets;
In 2 Minutes
15 Pullups
10 HSPU
AMRAP Calorie Row
Rest 6 Minutes

Friday 11/17
Warm up
2 sets;
Plank Hold on rings or elbows/ FLR hold (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 11/10 for loading
Performance
A. Pause Back Squat- Heavy Single with good form
B. CF Fitness and Performance
EMOM x15 Minutes (5 sets of each)
Min 1: 8 Hang Power Snatches @35% (of snatch) or DB Snatches – moderate
Min 2: AMRAP in 30 seconds; Pistols or Russian Step Ups -moderate
Min 3: 10 NPU Burpee Box Jumps 24/20in.

Weightlifting
A. Snatch- 75%x1x4
B. Clean + Jerk- 75%x1x4

Saturday 11/18
CF Fitness
A. In 10 Minutes, accumulate as much distance as possible on the rower with a partner, alternating every 150 meters.

Rest 5 Minutes, then;

B. For Time: 60 Clean & Jerks -moderate
*Partners may break up reps however they like

Performance
A. Take 15 Minutes to build to a heavy hang clean + power jerk with good form.
B. “Grace”
30 Clean & Jerks 135/95lbs.