**Please see the Zen Planner online scheduler for this weeks holiday modifications for Wednesday, Thursday and Friday.**

*Link to Powerbuilding & Weightlifting Programs

*Link to Accessory Work

Monday 11/19/18 Week 4
CF Fitness
A1; Press x5-7, Rest 20 sec *Reference 11/5, or 11/12,
A2; Dual KB Row x10-12, Rest 2 Min x4 Sets
B. EMOM x 15 Minutes:
Station 1: 5 DB Hang Clean + Push Press -moderate
Station 2: 15 Mixed DU’s, or 60 Jump Rope
Station 3: 10 Hanging Leg Raises or V-ups

Performance
A. Press- 5RM *bar is cleaned from the floor
B. EMOM x 15 Minutes:
Station 1: 5 Power Jerks @55-60%
Station 2: 30 DU’s
Station 3: 10 T2B

Tuesday 11/20/18
CF Fitness
A. Hang Muscle Snatch 4×4
B. Snatch Grip RDL 3×6
C. 3 Rounds for Time:
15/12 Calorie Row
10 Deadlifts -moderate to heavy
8 Pullups or Ring Rows

Performance
A. Muscle Snatch 4RM
B. Halting Snatch Deadlift + Snatch (2+2)- build to a heavy set
C. 3 Rounds for Time:
20/15 Calorie Bike
10 Deadlifts 225/165
5 Muscle Ups

Wednesday 11/21/18
CF Fitness
A. Goblet Squat TEST
B. 15-12-9-12-15 Reps for Time;
Incline Pushups
Farmers Carry Reverse Lunge- use a moderate to challenging weight if possible

Performance
A. Back Squat 10RM
B. 21-15-9-15-21 Reps for Time;
HR Pushups
Farmers Carry Reverse Lunge 55/35lbs (per hand)

Thursday 11/22/18
***Closed for Thanksgiving***

Friday 11/23/18
CF Fitness
3 Sets;
EMOM x8 Minutes
Row :30 seconds for calories
Rest 4 Minutes b/t sets

Performance
3 Sets;
EMOM x8 Minutes
Bike :30 seconds for calories
Rest 4 Minutes b/t sets

*Aim to maintain a consistent power output across ALL 24 intervals.

Saturday 11/24/18
CF Fitness
A. Hang Clean 5×5 -aim to increase weight from last week by 5lbs. Use the same weight across all five sets.
B. For Time:
10 Barbell Push Presses -use a moderate load for 10 reps
20 Wall Balls
10 Barbell Push Presses
40 KB Swings 70/53lbs
10 Barbell Push Presses
20 Box Jumps 24/20in.
10 Barbell Push Presses

Performance
A. Clean + Hang Clean (mid-thigh) + Push Press + Jerk -build to a heavy set
B. For Time:
10 HSPU
20 Wall Balls 20/14lbs
10 HSPU
40 KB Swings 70/53lbs
10 HSPU
20 Box Jumps 24/20in.
10 HSPU