*Link to Powerbuilding & Weightlifting Programs

**Link to Accessory Work

Monday 9/24 Week 8
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. (Reference 8/27)
B. With a 10 Minute Running Clock, follow the pattern below and continue adding 2 reps each set, until 10 minutes is up.
2 KB Cleans- Heavy
2 Burpees
4 KB Cleans
4 Burpees

Performance
A. Back Squat- Build to a heavy double
B. With a 10 Minute Running Clock, follow the pattern below and continue adding 2 reps each set, until 10 minutes is up.
2 Power Cleans 185/135lbs.
2 Burpee bar hops
4 Power Cleans
4 Burpee bar hops
*Reference 8/7/17

Tuesday 9/25
CF Fitness
A. Hang Power Snatch (hip) + Overhead Squat (1+1)- building OTM x12 Minutes *Reference 9/18 for loading
B. 30 seconds ON, 30 seconds OFF, alternating exercises for as many reps as possible, until three sets of each have been completed;
Wall Balls
Pushups OR Incline Pushups
Ring Rows OR Inverted Rows
Jump Rope OR Mixed DU’s
**Reference 8/8/17

Performance
A. Hang Snatch (knee)- Build to a heavy single
B. 4 Sets for Reps
30 sec AMRAP Wall Balls
30 sec AMRAP Pushups
30 sec AMRAP Pullups
30 sec AMRAP DU’s
Rest 2 Min
*Goal; Pace accordingly to maintain consistent volume across all four sets. Don’t go to failure.
**Reference 8/8/17

Wednesday 9/26
CF Fitness
A. Push Press- Build to a heavy double
B. 4 Rounds for Time;
10 DB Push Presses- Heavy
20 KB Swings or Stiff-legged KB Deadlift
*Reference 7/26/17

Performance
A. Jerk- 1RM
B. 4 Rounds for TIme
10 HSPU
25 KB Swings 32/24kg
*Reference 7/26/17

Thursday 9/27
CF Fitness
A. Strength Priority Work, Mobility, or Make-up Work
B. EMOM x18 Minutes
Min 1: 10 DB Thrusters- light to moderate
Min 2: 12/9 Calorie Bike
Min 3: 200M Run

Performance
A. Strength Priority Work, Mobility, or Make-up Work
B. EMOM x18 Minutes
Min 1: 10 Thrusters 85/60lbs.
Min 2: 200/150M Row
Min 3: 200M Run

Friday 9/28
CF Fitness
A. Power Clean (w/ pause at the knee) + Front Squat (1+2) building OTM x 12 Minutes (ref. 9/21)
B. For Time;
21-15-9
Deadlifts- moderate
Row for Calories

Performance
A. Segment Clean Pull (pause at 1in. & knee) + Floating Clean- Build to a heavy RM
B. For Time;
21-15-9
Deadlift 275/185lbs
Airbike (calories)

Saturday 9/29

CF Fitness
With a partner, and only one person working at a time alternating EACH exercise…
20 Min AMRAP:
9 Hanging Leg Raises or V-ups
12 Reverse Lunges- add weight at the front rack position if possible
6 Box Jumps

Performance
Using a 20 Minute Running Clock
12 Minute AMRAP:
9 T2B
12 Reverse Front Racked Lunge 125/85lbs.
6 Box Jumps 24/20in.
+
8 Minutes to build to a 1RM Clean