*Member of the Month!

**Powerbuilding & Weightlifting Program

***Link to Accessory Work

Monday 8/20
CF Fitness
A. Goblet Squat 5×12-14 -use the same weight from last week, and try to increase set volume
B. 10 Minute AMRAP:
5 DB Hang Power Cleans + 3 DB Push Presses -choose a moderate load
10 Wall Balls

Performance
A. Back Squat 74%x3x8
B. 10 Minute AMRAP:
5 Hang Power Cleans + 3 Jerks @ 155/105lbs.
10 Wall Balls 20/14lbs.

Tuesday 8/21
CF Fitness
A. Overhead Squat Technique Work- 8×2- over the course of 8 working sets, adjust weight according to range of motion and proficiency
B. For Time:
3 Pullups or Jumping C2B Pullups
10 DB Snatches (alternating) -use a moderate to heavy load
6 Pullups or Jumping C2B Pullups
12 DB Snatches
9 Pullups or Jumping C2B Pullups
14 DB Snatches
12 Pullups or Jumping C2B Pullups
16 DB Snatches
15 Pullups or Jumping C2B Pullups
18 DB Snatches

Performance
A. Snatch Balance 4×2 -Over four working sets, build to a heavy double
B. For Time:
3 C2B Pullups
5 Snatches @ 60%
6 C2B Pullups
4 Snatches @ 65%
9 C2B Pullups
3 Snatches @ 70%
12 C2B Pullups
2 Snatches @ 75%
15 C2B Pullups
1 Snatch @ 80%

Wednesday 8/22
CF Fitness
A. Seated Barbell Press 4×4-6
B. 4 Rounds for Time;
10 Hanging Leg Raises or V-Ups, or 15 Situps
15 Pushups or Incline Pushups
20 Walking Lunges
20/15 Calorie Row

Performance
A. Push Press + Jerk 70% of push press (3+2)x3
B. 4 Rounds for Time;
10 T2B
15 Pushups
20 Goblet Lunges 70/53lbs
25/18 Calorie Bike
*Compare to 6/7/17

Thursday 8/23
CF Fitness & Performance
E4MOM x 36 Minutes
Station 1: Run 400M
Station 2: 200 Ft. Sled Pull + 10 Burpee Box Jump Overs 24/20in.
Station 3: 200 Ft. Single Arm Suitcase & Overhead KB Carry + 50 DU’s or 25 Mixed DU’s

Friday 8/24
CF Fitness
A. Hang Power Clean 5×3
B. Bulgarian Split Squat or Russian Step Ups 3×10 per leg- use a moderate load
C. 3 Minute AMRAP;
5 Deadlifts -light to moderate for 5 reps
5 DB Push Press -moderate to heavy for 5 reps
10 Jumping Lunges or Reverse Lunges
Rest 2 Minutes x 3 Sets

Performance
A. Power Clean 70%(of clean)x3x5
B. Bulgarian Split Squat (front racked barbell, 25-35% of squat) x8-10 per leg
C. 3 Minute AMRAP;
5 Deadlifts 215/150lbs.
5 HSPU’s
10 Jumping Lunges
Rest 2 Minutes x 3 Sets

Saturday 8/25
CF Fitness & Performance
“Moose”
PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.
For Time;
Row 1K
Then, 10 Rounds of;
7 Bar-facing burpees
3 Thrusters 95/65lbs
Then;
1,200M Run with med ball 20/14lbs.
*Reference 7/15/17