Monday 12/18, Week 4
Warm Up- 1 Set
Bike or Row 2 Minutes- steady pace
Spiderman Stretch
Counter- balance Squat x8-10
SL Glute Bridge x6/side

CF Fitness
A. Romanian Deadlift 4×6- Warm up to a set of 6 reps that is challenging, but where you are able to maintain good technique, and complete ALL sets at that weight. Aim to add 5-10lbs to last week’s loading.
B. Every 4 Minutes x 5 Sets;
15/12 Calorie AB
15 Mixed DU’s or 50 Jump Rope

A. Snatch Pull + Snatch Deadlift 90%x(3+3) x3
B. Back Squat 69%x10x3
C. Every 4 Minutes x 5 Sets;
Row 20/15 Calories
25 DU’s

A. Hang Power Clean + Power Jerk 70%(of C&J) x(2+2) x4
B. Snatch Pull + Snatch Deadlift 90%x(3+3) x3
C. Back Squat 69%x10x3

Accessory Work
Barbell Curls 3×10
DB Skull Crushers 3×10
**Try to increase the weight from last week if possible.

Tuesday 12/19
Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Kneeling BTN Snatch Grip Press x8
Samson Stretch
Duck Walk

CF Fitness
A. Overhead Squat 5×2 -use a moderate weight across all five sets. If possible, try to improve the loading from last week if able to maintain good technique.
B. 5 Sets;
1 Minute Row for Meters
3 Minutes Rest
*DO NOT start with a max effort pace! Your pace should be uncomfortable, but sustainable.

A. Snatch High Pull + Hang Snatch 70%x(2+2)x4
B. Every 3 Minutes x 6 sets
Bike for calories in 15 seconds

Wednesday 12/20
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
Bottom’s up KB Press x6/ arm
Kipping Swing x8
Hollow Hold x10-15 seconds
Push Press x6-8

CF Fitness
A. Push Press 4×6-8 -Try to increase the loading from 12/13 by 5lbs.
B. 12 Minute AMRAP;
6 DB Push Press -moderate
8 KB Swings or Stiff legged DL

A. Push Press 60-63%(of Jerk) x5x4
B. 12 Minute AMRAP;
5 Strict HSPU’s -use the same deficit from week 2 if possible
10 KB Swings 32/24kg

A. Muscle Snatch 67%x3x4
B. Push Press 60-63%(of Jerk) x5x4
C. Clean Pull 90%x4x3

D. Bulgarian Split Squat 3×10 -use a front racked barbell. Try to increase loading from last week.

Accessory Work
Barbell High Pulls 3×10 -try to increase load from last week by 5lbs.
DB Shrugs 4×10 -use a ‘1’ count pause at the top of each rep. In order to maintain that restriction, the loading for this exercise won’t be overly heavy. Try to increase the load from last week.

Thursday 12/21
Warm Up-
2 Sets;
Row 150M
Russian KB Swing x10 -moderate to heavy
Spiderman Stretch
Supinated Grip Lat Stretch x10 seconds

CF Fitness
A. Hang Power Clean 4×5
B. 15-12-9 Reps for Time;
Barbell or DB Thrusters -light/moderate
Strict Pullups or Ring/ Inverted Row

A. Power Clean 75%(of clean) x3x5
B. 15-12-9 Reps for Time;
Thrusters 125/85lbs
Strict C2B Pullups

Accessory Work
5 sets;
C1: KB Side bends 3×15/ side
C2: Plank Hold on rings or elbows, or FLR x 20 seconds

Friday 12/22
Warm Up-
2 Sets;
Bike 8 calories
Knee Stretch + Spiderman Stretch
Counterbalance Squat x6
Front Foot Elevated Split Squat x6/ leg

CF Fitness
A. Goblet Squat 5×12 -increase the load from last week.
B. 3 Sets;
8 Walking or Reverse Lunges
8 V-ups or hanging knee raise or situps
Rest 2 Min

A. Front Squat 90%x1, 76%x3x2
B. Deadlift 68%x8x2
C. 3 Sets;
8 Reverse Lunges @30% (of squat)
8 T2B
Rest 2 Min

A. No feet snatch- 95% (of HS) x1x4
B. No feet clean + Jerk- 95% (of HS) x1x4
C. Front Squat 90%x1, 76%x3x2

Accessory Work
Cossack Squats 3×20 (10 per side)

Saturday 12/23
CF Fitness & Performance
10 Min AMRAP;
5 Power Snatches 95/65lbs or 10 Alternating DB Snatches
5 Burpee Box Jump overs

Rest 5 Min

10 Min AMRAP;
5 Power Clean & Jerks 135/95lbs or 8 KB SDHP -moderate
10 Calorie AB
15 Wall Balls 20/14lbs.