*Link to Accessory Work

**Powerbuilding & Weightlifting Programs

Monday 8/27 Week 4
CF Fitness
A. Goblet Squat Proficiency Test– complete 25 goblet squats, using 50% of your bodyweight @30X1- tempo. Inability to maintain tempo, range of motion, or position FOR ANY REASON, will pinpoint individual weaknesses in which can be focused on during open gym time, or as accessory work.
B. For Time:
2 Burpee Plate Jumps (Burpee + Jump onto 45lb bumper plate)
6 KB Cleans -use a light to moderate load
4 Burpee Plate Jumps
8 KB Cleans
6 Burpee Plate Jumps
10 KB Cleans
8 Burpee Plate Jumps
12 KB Cleans
10 Burpee Plate Jumps
14 KB Cleans

Performance
A. Goblet Squat Proficiency Test– complete 25 goblet squats, using 50% of your bodyweight @30X1- tempo. Inability to maintain tempo, range of motion, or position FOR ANY REASON, will pinpoint individual weaknesses in which can be focused on during open gym time, or as accessory work.
B. For Time:
2 Burpee Bar Hops
5 Clean & Jerks @60%
4 Burpee Bar Hops
4 Clean & Jerks @65%
6 Burpee Bar Hops
3 Clean & Jerks @70%
8 Burpee Bar Hops
2 Clean & Jerks @75%
10 Burpee Bar Hops
1 Clean & Jerk @80%

Tuesday 8/28
CF Fitness
A. Overhead Squat Technique Work- 8×1- over the course of 8 working sets, adjust weight according to range of motion and proficiency building to a heavy single
B. Every 5 Minutes x 4 sets;
20 Calorie Row
20 DB Snatches -use a moderate weight
*Reference 6/20/17

Performance
Snatch Balance- Build to a heavy single
Every 5 Minutes x 4 sets;
30/21 Calorie Bike
20 DB Snatches 50/35lbs
*Reference 6/20/17

Wednesday 8/29
CF Fitness
A. Press- Build to a 5RM
B. 3 Rounds for Time;
20 Hanging Leg Raises or V-Ups, or 25 Situps
20 (HR) Pushups or Incline Pushups
20 KB Swings

Performance
A. Push Press + Jerk- Build to a heavy set
B. 3 Rounds for Time;
20 T2B
20 (HR) Pushups
20 KB Swings 32/24kg

Thursday 8/30
CF Fitness
A. Strength Priority Work, Mobility, or Make-up Work
B. E5MOM x40 Minutes
Station 1: Row 750M/ 500M
Station 2: 6 (Heavy) Goblet Squats + 6 Ring/ Inverted Rows + 6 Ring Dips + 8 DB Push Presses
Station 3: 200Ft. Farmers Carry + 300M Run
Station 4: 12 Man-makers

Performance
A. Strength Priority Work, Mobility, or Make-up Work
B. E5MOM x 40 Minutes
Station 1: Row 1K/ 750M
Station 2: 4 Front Squats (Performance; 60%1RM) + 6 Muscle Ups + 8 HSPU
Station 3: 200Ft. Farmers Carry + 400M Run
Station 4: 4-6 Rope Climbs

Friday 8/31
CF Fitness
A. Hang Power Clean- Build to a heavy single
B. Bulgarian Split Squat or Russian Step Ups 3×10 per leg- use a moderate load
C. 7 Minute AMRAP:
12 Deadlifts -moderate
24 Walking Lunges -use light to moderate loading if possible

Performance
A. Power Clean- Build to a heavy single
B. Bulgarian Split Squat x6-8 (per leg) x2 sets
C. 7 Minute AMRAP;
12 Deadlifts 225/155lbs.
24 Walking Lunges w/ KB’s held at the sides 53/35lbs.

Saturday 9/1
With a partner and only one working at a time, complete 10 rounds for time, alternating every FULL round.

CF Fitness
8 Hang Power Snatches -light to moderate
10 Jumping C2B Pullups
10 DB Thrusters -moderate for 10 continuous reps
15 Mixed DU’s or 60 Jump rope

Performance
8 Hang Power Snatches 95/65lbs
10 Pullups
10 Thrusters
35 DU’s