*Powerbuilding & Weightlifting Programs

**Accessory Work

Monday 9/3 Week 5
CF Fitness
A. Goblet Squat 5×10-12
B. For Time:
8 Wall Balls
4 DB Hang Clean & Press
10 Wall Balls
5 DB Hang Clean & Press
12 Wall Balls
6 DB Hang Clean & Press
14 Wall Balls
7 DB Hang Clean & Press
16 Wall Balls
8 DB Hang Clean & Press

Performance
A. Back Squat 75%x2x3, 80%x2x2
B. For Time:
8 Wall Balls 20/14lbs
5 Clean & Jerks @65%
10 Wall Balls
4 Clean & Jerks @70%
12 Wall Balls
3 Clean & Jerks @75%
14 Wall Balls
2 Clean & Jerks @80%
16 Wall Balls
1 Clean & Jerk @85%

Tuesday 9/4
CF Fitness
A. Hang Power Snatch (hip) + Overhead Squat (1+1)- building OTM x12 Minutes
B. Every 4 Minutes x 24 Minutes (3 Sets);
Station 1: Row 500/ 375M
Station 2: 25 KB Swings -moderate + 12 NPU Burpee Box Jumps -use a height that allows for continuous movement

Performance
A. Hang Power Snatch (knee) + Snatch Balance 65%-70%x(1+1)x4 -loading based off max sn.
B. Every 4 Minutes x 24 Minutes (3 Sets);
Station 1: Row 500/ 375M
Station 2: 25 KB Swings 70/53lbs + 12 NPU Burpee Box Jumps 24/20in.

Wednesday 9/5
CF Fitness
A. Push Press x3 Every 90 Seconds x10 Sets -building to a heavy triple
B. 3 Rounds for Time;
Run 300M
15 Pullups or Jumping C2B Pullups
20 (HR) Pushups or Incline Pushups

Performance
A. Jerk x2 Every 90 Seconds x10 Sets -building to a heavy double
B. 3 Rounds for Time;
Run 400M
15 C2B Pullups
20 (HR) Pushups

Thursday 9/6
CF Fitness
A. Strength Priority Work, Mobility, or Make-up Work
B. EMOM x 8 Minutes
:30 Sec Airbike for Calories
:30 Sec Rest

Rest 4 Minutes, then;
EMOM x 8 Minutes
Min 1: 15 Mixed DU’s or 50 Jump Rope
Min 2: 12 DB Thrusters- light

Performance
A. Strength Priority Work, Mobility, or Make-up Work
B. EMOM x 8 Minutes
:30 Sec Airbike for Calories
:30 Sec Rest

Rest 4 Minutes, then;
EMOM x 8 Minutes
Min 1: 25 DU’s
Min 2: 15 Thrusters 75/55lbs.

Friday 9/7
CF Fitness
A. Power Clean (w/ pause at the knee) + Front Squat (1+2) building OTM x 12 Minutes
B. Bulgarian Split Squat or Russian Step Ups 3×8-10 per leg- use a moderate load
C. For Time:
30 DB Push Presses -use a weight that feels heavy for 10 reps
40 Deadlifts -moderate, reference 8/24
50 Reverse Lunges

Performance
A. Segment Clean Pull (pause at 1in. & knee) + Floating Clean 70%x(1+2) x4
B. Bulgarian Split Squat 3×6-8/ leg -use same loading as last week
C. For Time;
30 HSPU
40 Deadlifts 225/155lbs.
50 Reverse, front-racked Lunges 135/95lbs.
Saturday 9/8

CF Fitness
With a partner, and only one person working at a time, alternate EACH EXERCISE to complete as many rounds and reps as possible in 20 minutes;
12 DB Snatches -moderate to heavy
8 Burpees
10 Alternating Single Leg Squats (to a box)

Performance
With a partner, and only one person working at a time to complete a FULL round, complete a total of 8 rounds for time;
4 Muscle Ups
6 Power Snatches 125/85lbs.
8 Bar-facing Burpees
10 Alternating Pistols