*Don’t forget to sign up for the next Mini-Clinic on the ‘Jerk’, on Sunday, May 20th! REGISTER HERE.

Monday 5/14, Week 1
Warm Up- 
Bike 3 Minutes- steady
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
Handstand Hold x10 Seconds
SL Front foot elevated split squat x6/leg

CF Fitness
A. Goblet Squat- Build to a heavy set of 20
B. EMOM x 24 Minutes (8 Sets)
Min. 1; 1-3 Strict HSPU’s, Modified HSPU, or Reverse Wall Climb
Min. 2; 10-15 Hollow Rocks or Situps
Min. 3; 1-3 Strict Pullups, Pullup Negatives, or Ring Rows

Performance
A. Back Squat- Build to a heavy set of 10
B. EMOM x 24 Minutes (8 Sets)
Min. 1; 1-3 Strict HSPU’s
Min. 2; 10-15 Hollow Rocks
Min. 3; 1-3 Strict C2B Pullups
*If you are able to achieve 3 reps for both the HSPU’s and pullups easily, then use a deficit, or increase intensity (load) where applicable, as long as it’s sustainable.

Weightlifting
A. Jerk Balance 4×4
B. Power Clean + Push Press (2+2) x3
C. Back Squat- Build to a heavy set of 10

Tuesday 5/15
Warm Up- 2 Sets;
Row 200M- steady
30 second Shoulder Hang from Cage
Samson Stretch
Single Leg Glute Bridge x6/ leg
Kneeling BTN Snatch grip press OR BTN Snatch Grip “Sots Press” x6

CF Fitness 
A. Overhead Squat Technique- Take 12 minutes, using single reps to improve technique proficiency. ONLY add weight if able to achieve proper position and depth.
B. Snatch Grip RDL 3×6-8
C. 50 Wall Balls for time

Performance
A. Hang Snatch (hip) + Hang Snatch (knee) + Pause Snatch 60%(1+1+1) x3
B. Snatch Deadlift- Build to a heavy set of 5
C. 75 Wall Balls for time

Wednesday 5/16
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
SA Bottom’s up KB Press x6/ arm
Hollow Hold x10-15 seconds
YTW’s 6-8 each

CF Fitness
A. Bent Over Barbell Row 3×10-12
B. Bench Press 2×10-12
C. 3 Point Supported DB Row- 3×10-12

Performance
A. Bench Press- Build to a heavy set of 10
B. Bent Over Barbell Row 2×10 moderate to heavy
C. 3 Point Supported DB Row- Starting with your weak side, build to a moderately tough set of 10 in which feels like you still could complete 2-3 more reps before form starts to degrade. After your initial set of 10, rest 10 seconds, and complete 2 more sets of 10 the same way with 10 seconds rest between each set (3 sets of 10). From here, rest 2 minutes, and complete 3 more sets of 10 on the same side before switching arms. It will be extremely hard to maintain form and technique. If you are unable to get to 10 reps without form really degrading, cut the volume back in later sets. BE CONSERVATIVE in choosing your working weight on this exercise!

Weightlifting 
A. Power Snatch- Build to a heavy single for the day. Then, 85%x2x3
B. Clean Segment Pull 4×3
C. Goodmornings 2×10

Thursday 5/17

CF Fitness & Performance 
Jump Rope 2 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
SA Bottom’s Up KB Press x6/ arm.
Ring Plank Hold/ FLR x20 seconds
Front Foot Elevated Split Squat x6
+
E2MOM for 18 Minutes;
Station 1: Row for Calories
Station 2: Bike for Calories
Station 3: 5 Pullups, 10 Pushups, 15 Air Squats
Rest 4 Minutes x2

Friday 5/18
Warm Up;
Bike 3 Minutes- steady pace
+
2 Rounds;
Hollow Rock/ Hold x 10-20 reps/seconds
SL Glute Bridge x6
Samson Stretch
Supinated Grip Lat Stretch

CF Fitness
A. Deadlift 2×8- moderate
B. DB Death March 2×20 Steps- moderate
C. 3 Rounds for time;
15 Mixed DU’s or 60 Jump Rope
20 KB Swings
10 Box Jumps or Step ups

Performance
A. Double Pause Clean (1in. off ground, knee) + Pause Jerk 60%(1+1)x4
B. DB Death March 2×20 Steps- moderate
C. 3 Rounds for time;
30 DU’s
20 KB Swings 32/24kg
10 Box Jumps 24/20in.

Weightlifting 
A. Pause Front Squat- Heavy Single
B. Clean Deadlift- build to a heavy set of 8

Saturday 5/19

With a partner, only one person working at a time;
CF Fitness  
4x200M Relay Run
20 Thrusters light, barbell or DB’s
30 T2B/ Hanging Knee Raises/ V-ups
40 NPU Burpee Box Jumps
30 Calorie Bike
20 Thrusters
4x200M Relay Run

Performance 
4x200M Relay Run
30 Thrusters 115/85lbs.
40 T2B
50 NPU Burpee Box Jumps 24/20in.
40 Calorie Bike
30 Thrusters
4x200M Relay Run

***Accessory Work***
-Barbell Curls 3-5 Sets of 8-12 Reps
-Lying DB Skull Crushers 3-5 Sets of 8-12 Reps
-Barbell High Pulls 2-3 Sets of 10-12 Reps
-Strict T2B or Hanging Leg Raises 3-5 Sets of 10-12 Reps
-Back Raises 3-5 Sets of 10-12 Reps