*Link to Powerbuilding & Weightlifting Programs

**Link to Accessory Work

Monday 9/17 Week 7
CF Fitness
A. Goblet Squat 5×8-10 -you should be able to increase the weight from last week.
B. For Time;
10 KB Cleans -moderate
20 Walking Lunges
10 KB Cleans
20 Walking Lunges
10 KB Cleans
20 Walking Lunges

Performance
A. Back Squat 85%x2x2, 90%x2
B. For Time;
3 Clean & Jerks @ 80%
20 Walking Lunges 55/35lbs (per hand)
2 Clean & Jerks @ 85%
20 Walking Lunges
1 Clean & Jerk @ 90%
20 Walking Lunges

Tuesday 9/18
CF Fitness
A. Hang Power Snatch (hip) + Overhead Squat (1+1)- building OTM x12 Minutes *Reference 9/11 for loading
B. EMOM x 11 Minutes
Min 1: 6 DB Snatches -Heavy
Min 2: 4 Burpee Box Jumps 24/20in.
Min 3: 6 DB Snatches
Min 4: 5 Burpee Box Jumps
Min 5: 6 DB Snatches
Min 6: 6 Burpee Box Jumps
Min 7: 6 DB Snatches
Min 8: 7 Burpee Box Jumps
Min 9: 6 DB Snatches
Min 10: 8 Burpee Box Jumps
Min 11: 6 DB Snatches

Performance
A. Hang Power Snatch (knee) + Snatch Balance 70%-75%x(1+1)x4 -loading based off max sn.
B. EMOM x 11 Minutes
Min 1: Power Snatch 65%x3
Min 2: 4 Burpee Box Jumps 24/20in.
Min 3: 3 Power Snatches
Min 4: 5 Burpee Box Jumps
Min 5: 3 Power Snatches
Min 6: 6 Burpee Box Jumps
Min 7: 3 Power Snatches
Min 8: 7 Burpee Box Jumps
Min 9: 3 Power Snatches
Min 10: 8 Burpee Box Jumps
Min 11: 3 Power Snatches

Wednesday 9/19
CF Fitness
A. Push Press 93-95% (of heavy triple from 9/5) x3x5
B. 10 Rounds for Time;
5 DB Thrusters -moderate to heavy for 5 reps
6 Pullups, Jumping C2B, or Ring Rows
Performance
A. Jerk 94% (of heavy double from 9/5) x2x4
B. 10 Rounds for Time;
5 Thrusters 125/85lbs.
6 C2B Pullups

**On part “B”, focus more on movement quality than speed.
Thursday 9/20
CF Fitness
A. Strength Priority Work, Mobility, or Make-up Work
B. Every 4 Minutes x 5 Sets;
18/14 Calorie Bike
*~80% pace, record EACH interval

Beginning at minute 23 on the clock;

C. 10 Minute AMRAP:
7 Hanging Leg Raises or V-ups
8 KB Swings -moderate to heavy
9 (HR) Pushups or Incline Pushups

Performance
A. Strength Priority Work, Mobility, or Make-up Work
B. Every 4 Minutes x 5 Sets;
25/18 Calorie Bike
*~80% pace, record EACH interval

Beginning at minute 23 on the clock;

C. 10 Minute AMRAP:
7 T2B
8 KB Swings 70/53lb
9 (HR) Pushups

Friday 9/21
CF Fitness
A. Power Clean (w/ pause at the knee) + Front Squat (1+2) building OTM x 12 Minutes (ref. 9/14)
B. Bulgarian Split Squat or Russian Step Ups 3×8-10 per leg- use a moderate load
C. For Time;
300M Run
8 Deadlifts -moderate to heavy, reference 9/14, you should be able to increase loading
15 Mixed DU’s or 60 Jump rope
8 Deadlifts
15 Mixed DU’s or 60 Jump rope
8 Deadlifts
15 Mixed DU’s or 60 Jump rope
8 Deadlifts
15 Mixed DU’s or 60 Jump rope
8 Deadlifts
15 Mixed DU’s or 60 Jump rope
300M Run

Performance
A. Segment Clean Pull (pause at 1in. & knee) + Floating Clean 77%x(1+2) x4
B. Bulgarian Split Squat 3×5-6/ leg
C. For Time;
400M Run
10 Deadlifts 225/155lbs.
30 DU’s
8 Deadlifts 245/170lbs
30 DU’s
6 Deadlifts 265/185lbs
30 DU’s
4 Deadlifts 285/200lbs
30 DU’s
2 Deadlifts 305/215lbs
30 DU’s
400M Run

Saturday 9/22

CF Fitness
With a partner, and only one person working at a time alternating EACH exercise…
A. 15 Min AMRAP:
Row 150M
12 Wall Balls
Single Arm, Front Racked Reverse KB Lunge x12 -switch arms with rack position after 6 steps

Rest 5 Minutes, Then;

B. In 10 Minutes, build to a heavy single hang power clean

Performance
With a partner, and only one person working at a time alternating EACH exercise…
A. 15 Min AMRAP:
Row 200M
20 Wall Balls 20/14lbs.
Single Arm, Front Racked Reverse KB Lunge x12 (70/53lbs) -switch arms with rack position after 6 steps

Rest 5 Minutes, Then;

B. In 10 Minutes, build to a heavy single snatch